Run to the Top Podcast | The Ultimate Guide to RunningWed, 14 Feb 2018 06:00:00 +0000Wed, 14 Feb 2018 06:02:47 +0000Libsyn WebEngine 2.0http://runnersconnect.net/running-podcast
enhttp://runnersconnect.net/running-podcasthaughey@runnersconnect.net (haughey@runnersconnect.net)http://static.libsyn.com/p/assets/2/4/5/c/245cbd53ff57e5fc/stephanie-podcast.pngRun to the Top Podcast | The Ultimate Guide to RunningRunnersConnect : Running Coaching Communityfitness,health,marathon,marathons,run,runners,running,runningpodcast,trainingcleanhaughey@runnersconnect.netepisodicIntroducing the New Host of Run To The Top: Stephanie AtwoodWed, 14 Feb 2018 06:00:00 +0000This week we introduce, certified nutritionist, award winning speaker, best selling author, running coach, certified rafting guide, AND the new host of the Run To The Top podcast, Stephanie Atwood.

Stephanie is the founder of Go Wow Living and host of the “Active After 35 Thrive To 105” podcast. In this episode, we learn about her background and listen as she shares secrets she’s learned from helping other runners throughout her career. She has a great perspective on redefining success and failure and believes in creating different successes. It’s easy to forget that the very act of stretching out of comfort zone, even if we fall short of our ideal goals, is still a worthy accomplishment.

Butch Cassidy counseled the Sundance Kid in the movie’s opening, “Every day you live, you get older.” and the same is true for runners. However, there comes a day, a session or a race where we have to accept that our fastest days may be behind us. This doesn’t mean we need to stop running or competing, but a healthy mental paradigm shift is sometimes needed to refocus our motivation to stay active as we age.

In our busy and hectic lives, it’s easy to overemphasize training to the point where it becomes unhealthily all-consuming. Stephanie talks about the concept of “Periodization”, which allows people to build up for a couple goals, but also structure down time to enjoy other important areas of our lives.

Please join us in welcoming Stephanie as we are sure her insight and experience will help you become, not just a better runner, but a better, happier and healthier you.

]]>This week we introduce, certified nutritionist, award winning speaker, best selling author, running coach, certified rafting guide, AND the new host of the Run To The Top podcast, Stephanie Atwood.

Stephanie is the founder of Go Wow Living and host of the “Active After 35 Thrive To 105” podcast. In this episode, we learn about her background and listen as she shares secrets she’s learned from helping other runners throughout her career. She has a great perspective on redefining success and failure and believes in creating different successes. It’s easy to forget that the very act of stretching out of comfort zone, even if we fall short of our ideal goals, is still a worthy accomplishment.

Butch Cassidy counseled the Sundance Kid in the movie’s opening, “Every day you live, you get older.” and the same is true for runners. However, there comes a day, a session or a race where we have to accept that our fastest days may be behind us. This doesn’t mean we need to stop running or competing, but a healthy mental paradigm shift is sometimes needed to refocus our motivation to stay active as we age.

In our busy and hectic lives, it’s easy to overemphasize training to the point where it becomes unhealthily all-consuming. Stephanie talks about the concept of “Periodization”, which allows people to build up for a couple goals, but also structure down time to enjoy other important areas of our lives.

Please join us in welcoming Stephanie as we are sure her insight and experience will help you become, not just a better runner, but a better, happier and healthier you.

]]>49:50cleanfullHow Should I Train Between Marathons? Coaching Call w/ Pam RountreeWed, 07 Feb 2018 06:58:18 +0000Pam recently completed two marathons with seven weeks of training in between, but no significant improvement in her time.

She would like to reach her goal in her next race, but feels the 24-week program she used last time is too long. She wants to to know how she can maintain fitness and then ramp up for race.

Coach Jeff provides context for post-race recovery and maintenance training prior to jumping into a marathon build-up and how long that build up should, and maybe shouldn’t, be.

He also explains how to leverage the time between races to arrive at the start of a marathon training cycle even stronger without much additional effort.

We hope you enjoy listening to this conversation and find some takeaways that help you in your training.

]]>Pam recently completed two marathons with seven weeks of training in between, but no significant improvement in her time.

She would like to reach her goal in her next race, but feels the 24-week program she used last time is too long. She wants to to know how she can maintain fitness and then ramp up for race.

Coach Jeff provides context for post-race recovery and maintenance training prior to jumping into a marathon build-up and how long that build up should, and maybe shouldn’t, be.

He also explains how to leverage the time between races to arrive at the start of a marathon training cycle even stronger without much additional effort.

We hope you enjoy listening to this conversation and find some takeaways that help you in your training.

]]>38:05cleanfullWhen Is It Too Soon To Run Another Marathon? Coaching Call With Wayne JimenezWed, 31 Jan 2018 06:00:00 +0000We’re doing something a little different today on Run To The Top and we hope you find it helpful. One of our athletes, Wayne Jimenez, recently DNF’d a marathon at mile 16 and was not sure why. He has completed marathons and half-Iron Mans, but just over halfway through this race he could not keep going and he’s eager to get back in a marathon ASAP since he still feels pretty strong from all his training. But, he’s concerned about racing too soon.

Coach Jeff engages Wayne in a discussion to unpack what happened during, and more importantly prior to, the race to help identify the root cause of the issue and to determine when Wayne should make his way into his next corral.

We hope you enjoy listening to this conversation and find some takeaways that help you in your training. We would also love to know what you think of this podcast format as well as any suggestions you have for Run To The Top in general.

]]>We’re doing something a little different today on Run To The Top and we hope you find it helpful. One of our athletes, Wayne Jimenez, recently DNF’d a marathon at mile 16 and was not sure why. He has completed marathons and half-Iron Mans, but just over halfway through this race he could not keep going and he’s eager to get back in a marathon ASAP since he still feels pretty strong from all his training. But, he’s concerned about racing too soon.

Coach Jeff engages Wayne in a discussion to unpack what happened during, and more importantly prior to, the race to help identify the root cause of the issue and to determine when Wayne should make his way into his next corral.

We hope you enjoy listening to this conversation and find some takeaways that help you in your training. We would also love to know what you think of this podcast format as well as any suggestions you have for Run To The Top in general.

]]>27:15cleanfullAre Physical Limits in Our Heads? - with Alex HutchinsonWed, 24 Jan 2018 05:00:00 +0000We’ve long known the biggest barriers in running are those we create in our own heads, but according to Alex Hutchinson and the latest research, there are ways we can bypass these barriers to push farther and faster.

A National Magazine Award-winning journalist, Alex’s work revolves mostly around the science of endurance, and there’s a pretty good chance you’ve read some of his stuff. He contributes to Runner’s World, the New York Times, the New Yorker, and he also has his own column in Outside Magazine called Sweat Science.

In this episode, Alex will share with us a little about his upcoming book,ENDURE: Mind, Body, and the Curiously Elastic Limits of Human Performance.

In the book, Alex explores thecontroversial new science of endurance that suggests our brains are just as responsible as our bodies for the physical obstacles we encounter in running.

In other words, most of the limits we experience are illusionary, and, with some groundbreaking techniques Alex will share with us today, we can actually push through these imaginary limits to unearth our true physical capabilities.

]]>We’ve long known the biggest barriers in running are those we create in our own heads, but according to Alex Hutchinson and the latest research, there are ways we can bypass these barriers to push farther and faster.

A National Magazine Award-winning journalist, Alex’s work revolves mostly around the science of endurance, and there’s a pretty good chance you’ve read some of his stuff. He contributes to Runner’s World, the New York Times, the New Yorker, and he also has his own column in Outside Magazine called Sweat Science.

In this episode, Alex will share with us a little about his upcoming book, ENDURE: Mind, Body, and the Curiously Elastic Limits of Human Performance.

In the book, Alex explores the controversial new science of endurance that suggests our brains are just as responsible as our bodies for the physical obstacles we encounter in running.

In other words, most of the limits we experience are illusionary, and, with some groundbreaking techniques Alex will share with us today, we can actually push through these imaginary limits to unearth our true physical capabilities.

]]>56:06cleanfullHow to Maximize Training for Busy Lives - with Duncan LarkinWed, 17 Jan 2018 05:00:00 +0000If an airplane wing is too rigid, the plane will crash, and according to author and marathoner Duncan Larkin, the same is true for us runners.

When we adhere too closely to our training plans or even, as Duncan says, the tenets of his own books, we don’t leave room for two crucial details: one, that each of our bodies is different and possesses its own unique ebb and flow and two, we’re just plain busy.

For most of us, running isn’t our number one priority and our schedules don’t always perfectly complement our training - and that’s okay.

However, to optimize our performance and steer clear of injury, it’s important to be flexible and emphasize quality over quantity in training, and that’s the basis of Duncan’s new book,The 30-Minute Runner: Smart Training for Busy Beginners.

Duncan writes forOutside Magazine, Runner's World, and ESPN to name a few, and he wason the showin 2017 to talk about his second newest bookRun Simple: A Minimalist Approach to Fitness and Wellbeing.

Inthis episode, Duncan shares with us a little about his new book and his tips for maximizing training when you lead a busy life (which probably applies to you if I had to guess).

]]>If an airplane wing is too rigid, the plane will crash, and according to author and marathoner Duncan Larkin, the same is true for us runners.

When we adhere too closely to our training plans or even, as Duncan says, the tenets of his own books, we don’t leave room for two crucial details: one, that each of our bodies is different and possesses its own unique ebb and flow and two, we’re just plain busy.

For most of us, running isn’t our number one priority and our schedules don’t always perfectly complement our training - and that’s okay.

However, to optimize our performance and steer clear of injury, it’s important to be flexible and emphasize quality over quantity in training, and that’s the basis of Duncan’s new book, The 30-Minute Runner: Smart Training for Busy Beginners.

Duncan writes for Outside Magazine, Runner's World, and ESPN to name a few, and he was on the show in 2017 to talk about his second newest book Run Simple: A Minimalist Approach to Fitness and Wellbeing.

In this episode, Duncan shares with us a little about his new book and his tips for maximizing training when you lead a busy life (which probably applies to you if I had to guess).

]]>55:06cleanfullThe Fitness Tribe Making Exercise Fun (and Free) - with Bojan Mandaric and Brogan GrahamWed, 10 Jan 2018 05:00:00 +0000The first rule of Fight Club is: you do not talk about Fight Club.

The second rule of Fight Club? You know how it goes.

Lucky for us, the opposite is true for the founders of November Project, a fitness movement popularly known as the “Fight Club” of running clubs for its intense workouts, free membership, and tribe mentality.

Following their days rowing crew for Northeastern University in Boston, Massachusetts, Bojan Mandaric and Brogan Graham found themselves struggling to stay in shape in the cold New England months and the absence of a structured exercise regiment.

Then one night in 2011 over a couple of beers, they decided to make a pact: every morning for that month of November, they would meet at 6:30am and workout together.

Running hill repeats, bounding up the stairs of Harvard Stadium, dropping to the ground for the occasional pushups - the city was their gym, and the results were significant.

After a few months, Bojan and Brogan decided to throw out a few invites on Twitter, and the rest is history.

November Project now has tribes in 45 cities all over the world with its biggest meetups bringing together upwards of 1500 people for a single morning workout.

Here Bojan and Brogan share a little about their story, how November Project works, and what you can gain from joining a tribe near you.

****This episode includes some inappropriate language - just a heads up.****

]]>The first rule of Fight Club is: you do not talk about Fight Club.

The second rule of Fight Club? You know how it goes.

Lucky for us, the opposite is true for the founders of November Project, a fitness movement popularly known as the “Fight Club” of running clubs for its intense workouts, free membership, and tribe mentality.

Following their days rowing crew for Northeastern University in Boston, Massachusetts, Bojan Mandaric and Brogan Graham found themselves struggling to stay in shape in the cold New England months and the absence of a structured exercise regiment.

Then one night in 2011 over a couple of beers, they decided to make a pact: every morning for that month of November, they would meet at 6:30am and workout together.

Running hill repeats, bounding up the stairs of Harvard Stadium, dropping to the ground for the occasional pushups - the city was their gym, and the results were significant.

After a few months, Bojan and Brogan decided to throw out a few invites on Twitter, and the rest is history.

November Project now has tribes in 45 cities all over the world with its biggest meetups bringing together upwards of 1500 people for a single morning workout.

Here Bojan and Brogan share a little about their story, how November Project works, and what you can gain from joining a tribe near you.

****This episode includes some inappropriate language - just a heads up.****

]]>59:48cleanfullWhy You Should Train Movement, Not Muscle - with Jay DicharryWed, 03 Jan 2018 05:00:00 +0000While most of us know we need to do strength work to truly see results, according to Jay Dicharry, this is a waste of time without also practicing movement and mobility.

One of America’s leading physical therapists and author ofAnatomy for Runners, Jay established his reputation as an expert in biomechanical analysis as Director of the University of Virginia’s SPEED Clinic.

Today, athletes from all over travel to his REP Lab in Bend Oregon where Jay blends clinical practice and engineering to better understand overuse injuries.

But what sets Jay apart from traditional therapy? He works to correct imbalances before they become a problem, and to do that he helps runners rewire their body-brain movement patterns.

In this episode, Jay will share a little about his new book,Running Rewired, explain how we can rediscover our body-brain movement patterns, and dispel the myths that pervade both the shoe and physical therapy industries.

]]>While most of us know we need to do strength work to truly see results, according to Jay Dicharry, this is a waste of time without also practicing movement and mobility.

One of America’s leading physical therapists and author of Anatomy for Runners, Jay established his reputation as an expert in biomechanical analysis as Director of the University of Virginia’s SPEED Clinic.

Today, athletes from all over travel to his REP Lab in Bend Oregon where Jay blends clinical practice and engineering to better understand overuse injuries.

But what sets Jay apart from traditional therapy? He works to correct imbalances before they become a problem, and to do that he helps runners rewire their body-brain movement patterns.

In this episode, Jay will share a little about his new book, Running Rewired, explain how we can rediscover our body-brain movement patterns, and dispel the myths that pervade both the shoe and physical therapy industries.

]]>59:25cleanfullRun to the Top Special - Greatest Hits of 2017Wed, 27 Dec 2017 05:00:00 +0000As we enter the bell lap for 2017, I wanted to do something a little special for this week’s episode.

Just as it’s good to reflect back on a season and extract all the learning moments, I wanted to reflect back on the best lessons from Run to the Top this year, and to do that I asked for your help.

Today’s show will include Run to the Top’s greatest hits of 2017 as chosen by our very own listeners: runners who made incredible strides mentally and physically thanks to the wisdom, inspiration, and perspective shared in this year’s interviews.

In this podcast, those runners will share their favorite episodes and what they gained from them followed by a little segment from each show.

Whether these episodes are new to you or you’ve heard them before, I hope the lessons within both help you reflect back on 2017 and serve as a springboard into your best year yet.

]]>As we enter the bell lap for 2017, I wanted to do something a little special for this week’s episode.

Just as it’s good to reflect back on a season and extract all the learning moments, I wanted to reflect back on the best lessons from Run to the Top this year, and to do that I asked for your help.

Today’s show will include Run to the Top’s greatest hits of 2017 as chosen by our very own listeners: runners who made incredible strides mentally and physically thanks to the wisdom, inspiration, and perspective shared in this year’s interviews.

In this podcast, those runners will share their favorite episodes and what they gained from them followed by a little segment from each show.

Whether these episodes are new to you or you’ve heard them before, I hope the lessons within both help you reflect back on 2017 and serve as a springboard into your best year yet.

But there are ways to put a stop to those thoughts and feelings, and that’s where Dr. Simon Marshall comes in.

A competitive triathlete and world-renowned sport psychology expert, Dr. Marshall helps endurance athletes train their brains to become happier and more mentally resilient.

Dr. Marshall is a former professor of Family and Preventive Medicine at the University of California, San Diego, former Director of the Graduate Program in Sport & Exercise Psychology at San Diego State University, and has published over 100 scientific articles on the psychology of exercise and has been cited in scientific literature over 10,000 times.

He’s currently the performance psychologist for the BMC Racing team, an elite WorldTour professional cycling team, and he’s also married to three-time world champion triathlete and his business partner Lesley Paterson.

Together, Dr. Marshall and Lesley make up Brave Heart Coaching where they help athletes strengthen both their bodies and minds.

The two also recently published a book calledThe Brave Athletein which they share actionable solutions to the most common mental barriers we runners face.

In this podcast, Dr. Marshall will share his tips for conquering the negative thoughts between us and our goals using “[butt]-kicking psychological weapons”. :)

*** This episode includes some bad language. If there are small ears around, you might want to listen with headphones! ***

]]>If you ever have thoughts and feelings you wish you didn’t, there’s a good chance you’re human.

But there are ways to put a stop to those thoughts and feelings, and that’s where Dr. Simon Marshall comes in.

A competitive triathlete and world-renowned sport psychology expert, Dr. Marshall helps endurance athletes train their brains to become happier and more mentally resilient.

Dr. Marshall is a former professor of Family and Preventive Medicine at the University of California, San Diego, former Director of the Graduate Program in Sport & Exercise Psychology at San Diego State University, and has published over 100 scientific articles on the psychology of exercise and has been cited in scientific literature over 10,000 times.

He’s currently the performance psychologist for the BMC Racing team, an elite WorldTour professional cycling team, and he’s also married to three-time world champion triathlete and his business partner Lesley Paterson.

Together, Dr. Marshall and Lesley make up Brave Heart Coaching where they help athletes strengthen both their bodies and minds.

The two also recently published a book called The Brave Athlete in which they share actionable solutions to the most common mental barriers we runners face.

In this podcast, Dr. Marshall will share his tips for conquering the negative thoughts between us and our goals using “[butt]-kicking psychological weapons”. :)

*** This episode includes some bad language. If there are small ears around, you might want to listen with headphones! ***

If you listened to Bob’s last interview with us, you know that together these concepts increase the body's ability to use fat as fuel during exercise and thus optimize both body composition and performance - a hard balance to strike for most distance runners.

If you missed that episode and like what you hear today, be sure to go back and give it a listenherefor some better context.

Bob is a registered dietitian, exercise physiologist, NSCA Certified Strength and Conditioning Specialist, USA Triathlon Level III Elite Coach. He also traveled to the 2008 Summer Olympic Games as a sport dietitian for the US Olympic Team and the personal sport dietitian/exercise physiologist for the Olympic Triathlon Team.

This time Bob’s back to answer YOUR questions and, in so doing, discuss everything from MET’s relationship with paleo and plant-based diets all the way to how you can go about determining your own metabolic efficiency.

Questions Bob is asked:

4:08 What do you do?

6:10 Can you remind us again about your concepts of Nutrition Periodization and Metabolic Efficiency Training?

10:21 Can you describe intuitive eating and how you help athletes attain that in combination with Metabolic Efficiency Training?

14:00 Can you describe what the Crossover Concept is?

23:41 How does the Metabolic Efficiency Test work?

28:20 Listener question from Yusef:Will I keep burning 60% fat at HR 150 bpm, at hour 28 of a 100miler?

39:55Listener question from Diana:As someone who eats a ton of almond and peanut butter. Is this a carb, a fat or a protein?

48:14Listener question fromChelsea:How does being vegan affect my metabolic efficiency and are there any tips for how can I improve this without giving up my lifestyle?

54:04 How do the Paleo Diet and High Fat / Low Carb diets fit in with Metabolic Efficiency Training?

57:13 Is it correct to assume you should increase carbs when in the thick of marathon training?

58:45Listener question fromDarlene:Is the Metabolic Efficiency lifestyle suitable for people with type 1 diabetes who use insulin pumps?

1:02:05 You offer personal consultations - what all do these entail and how can people work with you?

1:04:45 Where can listeners get a Metabolic Efficiency Test done?

Quotes by Bob:

“Metabolic efficiency is basically how efficient your body is at using its stores of carbohydrate and fat. Those are the two main stores of energy we have in our body, and you can actually train that.”

“The point where the body crosses from higher to lower fat burning and lower to higher carbohydrate burning - where those two macronutrients cross - is the ‘crossover point’, and in research, they found that to be between 63-65% of max intensity.”

“Metabolic efficiency is a great lifestyle nutrition program no matter what distance you’re training for.”

“It will be more difficult - not impossible, certainly - but it will be more difficult to balance blood sugar following a pure vegan diet than it will when you enter animal proteins, and it’s just because you’re having more carbohydrate than protein.”

]]>He’s back! World renowned dietitian and exercise physiologist Bob Seebohar joins us again to delve deeper into the growing research surrounding his two concepts of metabolic efficiency training (MET) and nutrition periodization.

If you listened to Bob’s last interview with us, you know that together these concepts increase the body's ability to use fat as fuel during exercise and thus optimize both body composition and performance - a hard balance to strike for most distance runners.

If you missed that episode and like what you hear today, be sure to go back and give it a listen here for some better context.

Bob is a registered dietitian, exercise physiologist, NSCA Certified Strength and Conditioning Specialist, USA Triathlon Level III Elite Coach. He also traveled to the 2008 Summer Olympic Games as a sport dietitian for the US Olympic Team and the personal sport dietitian/exercise physiologist for the Olympic Triathlon Team.

This time Bob’s back to answer YOUR questions and, in so doing, discuss everything from MET’s relationship with paleo and plant-based diets all the way to how you can go about determining your own metabolic efficiency.

Questions Bob is asked:

4:08 What do you do?

6:10 Can you remind us again about your concepts of Nutrition Periodization and Metabolic Efficiency Training?

10:21 Can you describe intuitive eating and how you help athletes attain that in combination with Metabolic Efficiency Training?

14:00 Can you describe what the Crossover Concept is?

23:41 How does the Metabolic Efficiency Test work?

28:20 Listener question from Yusef: Will I keep burning 60% fat at HR 150 bpm, at hour 28 of a 100miler?

39:55 Listener question from Diana: As someone who eats a ton of almond and peanut butter. Is this a carb, a fat or a protein?

48:14 Listener question from Chelsea: How does being vegan affect my metabolic efficiency and are there any tips for how can I improve this without giving up my lifestyle?

54:04 How do the Paleo Diet and High Fat / Low Carb diets fit in with Metabolic Efficiency Training?

57:13 Is it correct to assume you should increase carbs when in the thick of marathon training?

58:45 Listener question from Darlene: Is the Metabolic Efficiency lifestyle suitable for people with type 1 diabetes who use insulin pumps?

1:02:05 You offer personal consultations - what all do these entail and how can people work with you?

“Metabolic efficiency is basically how efficient your body is at using its stores of carbohydrate and fat. Those are the two main stores of energy we have in our body, and you can actually train that.”

“The point where the body crosses from higher to lower fat burning and lower to higher carbohydrate burning - where those two macronutrients cross - is the ‘crossover point’, and in research, they found that to be between 63-65% of max intensity.”

“Metabolic efficiency is a great lifestyle nutrition program no matter what distance you’re training for.”

“It will be more difficult - not impossible, certainly - but it will be more difficult to balance blood sugar following a pure vegan diet than it will when you enter animal proteins, and it’s just because you’re having more carbohydrate than protein.”

]]>01:09:26cleanfullFrom Sideline To Starting Line: Our Editor's Entry Into Running with Jeremy NoesselWed, 06 Dec 2017 05:00:00 +0000Our guest this week is an incredible guitar player, amazing singer song-writer, and the best audio editor you could ask for, and I’m not just saying all that because he’ll be reading this while he edits the show. :)

If you haven’t already guessed, this week’s guest is none other than Run to the Top editor, Jeremy Noessel.

In addition to playing in 3 bands in the Rhode Island / Connecticut / Massachusetts area and working on several podcasts, Jeremy and his wife, Louise, are also writing an e-book for guitarists and musicians, will be soon launching a blog, and also planning his own podcast.

I’ve been wanting to have Jeremy on the show for some time now because his story is seriously one of a kind.

Jeremy started editing the podcast back when Tina Muir was hosting the show, and since then he’s not only helped us take the show to a whole new level, but the podcast has inspired him to start running again after about a 25-year hiatus.

Jeremy’s skill and incredible attention to detail is a large part of the reason Run to the Top is where it is today as Jeremy has not only improved the show’s audio quality tenfold, but, through constant guidance and constructive feedback, he’s also helped me become a better, more confident podcaster.

He is a true pleasure to work with, and I’m so excited to have him on the show today to share a little behind-the-scenes look at what goes into making Run to the Top, how the show inspired him to pick up running again, and the lessons he’s gained from editing both Run To The Top and our daily podcast, Extra Kick.

Questions Jeremy is asked:

4:43 What do you do with Run to the Top, when and how did you start?

6:25 What’s your favorite part about editing Run to the Top?

9:33 How did editing the podcasts lead to your return to running?

17:57 How did your first race go and how did you feel afterwards?

22:12 What are some of the mistakes you might have made if you started running without the podcasts?

26:30 Do you have any desire for future races, maybe the marathon?

30:19 How has the Run/Walk method helped you get back into running?

34:58 What other Run to the Top episodes you’ve worked on that have resonated with you and helped you?

38:29 What stood out to you in the Kelly Roberts interview?

41:43 How do you balance running with all of your bands and audio work?

43:20 How long does each podcast take you to edit and what’s involved?

48:40 Did you struggle at all when you first started running to juggle everything?

50:54 Where can listeners check out some of your videos, songs and available services?

52:54 Is making music what you enjoy the most?

53:18 Where do your bands play?

Quotes by Jeremy:

“I’ve had the benefit of having all of this information that I’ve gotten from the podcasts to avoid some of the common beginners’ pitfalls.”

“On the starting line I kept repeating to myself: 1. Have fun, 2. Don’t get hurt, 3. Start slow.”

“There was a point in time where I didn’t think I would ever NOT Run/Walk.”

“I have had really no formal instruction AT ALL; no formal coaching, so take anything I say with a grain of salt.”

“Running can’t be your everything. And really, nothing should be your everything.”

]]>Our guest this week is an incredible guitar player, amazing singer song-writer, and the best audio editor you could ask for, and I’m not just saying all that because he’ll be reading this while he edits the show. :)

If you haven’t already guessed, this week’s guest is none other than Run to the Top editor, Jeremy Noessel.

In addition to playing in 3 bands in the Rhode Island / Connecticut / Massachusetts area and working on several podcasts, Jeremy and his wife, Louise, are also writing an e-book for guitarists and musicians, will be soon launching a blog, and also planning his own podcast.

I’ve been wanting to have Jeremy on the show for some time now because his story is seriously one of a kind.

Jeremy started editing the podcast back when Tina Muir was hosting the show, and since then he’s not only helped us take the show to a whole new level, but the podcast has inspired him to start running again after about a 25-year hiatus.

Jeremy’s skill and incredible attention to detail is a large part of the reason Run to the Top is where it is today as Jeremy has not only improved the show’s audio quality tenfold, but, through constant guidance and constructive feedback, he’s also helped me become a better, more confident podcaster.

He is a true pleasure to work with, and I’m so excited to have him on the show today to share a little behind-the-scenes look at what goes into making Run to the Top, how the show inspired him to pick up running again, and the lessons he’s gained from editing both Run To The Top and our daily podcast, Extra Kick.

Questions Jeremy is asked: 4:43 What do you do with Run to the Top, when and how did you start?

6:25 What’s your favorite part about editing Run to the Top?

9:33 How did editing the podcasts lead to your return to running?

17:57 How did your first race go and how did you feel afterwards?

22:12 What are some of the mistakes you might have made if you started running without the podcasts?

26:30 Do you have any desire for future races, maybe the marathon?

30:19 How has the Run/Walk method helped you get back into running?

34:58 What other Run to the Top episodes you’ve worked on that have resonated with you and helped you?

38:29 What stood out to you in the Kelly Roberts interview?

41:43 How do you balance running with all of your bands and audio work?

43:20 How long does each podcast take you to edit and what’s involved?

48:40 Did you struggle at all when you first started running to juggle everything?

50:54 Where can listeners check out some of your videos, songs and available services?

52:54 Is making music what you enjoy the most?

53:18 Where do your bands play?

Quotes by Jeremy:

“I’ve had the benefit of having all of this information that I’ve gotten from the podcasts to avoid some of the common beginners’ pitfalls.”

“On the starting line I kept repeating to myself: 1. Have fun, 2. Don’t get hurt, 3. Start slow.”

“There was a point in time where I didn’t think I would ever NOT Run/Walk.”

“I have had really no formal instruction AT ALL; no formal coaching, so take anything I say with a grain of salt.”

“Running can’t be your everything. And really, nothing should be your everything.”

]]>01:00:06cleanfullMichael Hammond: Keeping Perspective in the All-Consuming World of RunningWed, 29 Nov 2017 05:00:00 +0000Michael Hammond is a graduate of Virginia Tech where he competed in cross country and track, earning two ACC titles and four NCAA All-American honors. His individual efforts led his team to four ACC team championships: one in cross country, two in indoor track, and one in outdoor track.

On this episode, Michael shares his perspective on, well… perspective.

Most runners are goal-focused, which is understandable considering the time and effort that goes into distance running.

But at what point does this single-mindedness become unhealthy? How can runners strike a balance between their running goals and the rest of the world, especially when blindsided by an illness or injury?

In his role as Director of Coaching for RunnersConnect, Michael has gotten to know every member, their motivations and exactly what support they need to receive from the coaches as well as from each other.

In this episode, he’ll also share a little about the support we need to give ourselves.

Questions Michael is asked:

3:57 What do you do at RunnersConnect?

5:16 What are some of the biggest mistakes runners make when it comes to longevity and mental health in the sport?

8:46 How can overemphasizing one performance be counterproductive?

14:14 How can runners achieve and maintain a positive mindset?

18:55 What other outlets did you have to balance out running?

25:32 How did you cope with injuries and take your mind off running when you weren’t able to go for a run?

32:15 Why is the ‘comparison trap’ so detrimental for runners?

38:23 What other tips do you have for runners to keep perspective and achieve longevity in the sport?

47:13 What’s on tap for you now that you’re on hiatus from running?

Quotes by Michael:

“I think you should really be running for your own reasons and for yourself.”

“A huge part of staying positive is putting things in perspective from a LIFE standpoint, not just a running standpoint.”

“Injuries will show you what your real priorities are.”

“I think it’s best for 99% of runners to completely ignore professional runners.”

“Some of the most proud feelings I ever had were when I was by myself, completely alone, after a great race and I just felt that tremendous sense of pride and accomplishment; that is what you should be training for.”

“If you’re 50 years old, you can’t compare yourself to when you were 25; it’s not fair to yourself.”

We really hope you’ve enjoyed this episode of Run to the Top.

The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use.

If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

]]>Michael Hammond is a graduate of Virginia Tech where he competed in cross country and track, earning two ACC titles and four NCAA All-American honors. His individual efforts led his team to four ACC team championships: one in cross country, two in indoor track, and one in outdoor track.

On this episode, Michael shares his perspective on, well… perspective.

Most runners are goal-focused, which is understandable considering the time and effort that goes into distance running.

But at what point does this single-mindedness become unhealthy? How can runners strike a balance between their running goals and the rest of the world, especially when blindsided by an illness or injury?

In his role as Director of Coaching for RunnersConnect, Michael has gotten to know every member, their motivations and exactly what support they need to receive from the coaches as well as from each other.

In this episode, he’ll also share a little about the support we need to give ourselves.

Questions Michael is asked:

3:57 What do you do at RunnersConnect?

5:16 What are some of the biggest mistakes runners make when it comes to longevity and mental health in the sport?

8:46 How can overemphasizing one performance be counterproductive?

14:14 How can runners achieve and maintain a positive mindset?

18:55 What other outlets did you have to balance out running?

25:32 How did you cope with injuries and take your mind off running when you weren’t able to go for a run?

32:15 Why is the ‘comparison trap’ so detrimental for runners?

38:23 What other tips do you have for runners to keep perspective and achieve longevity in the sport?

47:13 What’s on tap for you now that you’re on hiatus from running?

Quotes by Michael:

“I think you should really be running for your own reasons and for yourself.”

“A huge part of staying positive is putting things in perspective from a LIFE standpoint, not just a running standpoint.”

“Injuries will show you what your real priorities are.”

“I think it’s best for 99% of runners to completely ignore professional runners.”

“Some of the most proud feelings I ever had were when I was by myself, completely alone, after a great race and I just felt that tremendous sense of pride and accomplishment; that is what you should be training for.”

“If you’re 50 years old, you can’t compare yourself to when you were 25; it’s not fair to yourself.”

We really hope you’ve enjoyed this episode of Run to the Top.

The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use.

If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

]]>57:48cleanfullFrom Couch to Ultra - With Nathan MaxwellWed, 22 Nov 2017 05:00:00 +0000Telling people that you run marathons usually prompts some dumbfounded expressions, but tell them you run ultras and, let’s face it, they’ll probably think you’re nuts. But that’s just a day in the life for Georgia native, Nathan Maxwell.

Like a lot of runners, Nathan started running to get in shape. He did a few 5K’s and then decided to try his hand at the half marathon. That was in 2012.

Since then, Nathan has completed 44 ultra marathons, 9 marathons, and 3 100 milers. He’s a self-proclaimed ultra junkie, and he loves sharing his adventures and promoting an active lifestyle on his blog and Twitter account under the name Social Shark.

On this episode, Nathan will share with us a little about his journey, how to transition from the marathon to ultras if you’re so inclined, and how to stoke the fire if you feel your passion for running starting to fizzle.

While running an ultra is no easy feat, it is manageable and possesses some surprisingly accessible entry points for those who want to dip their running toes in gently.

Questions Nathan is asked:

3:22 Can you tell us a little about yourself and what you do?

4:39 Where in South Carolina are you?

5:30 When and how did you get into running?

7:42 Was it love at first sight with ultra running?

10:33 How was the transition into ultra distance?

13:24 How do you train for ultras?

15:37 How do you avoid injury and fatigue with such a rigorous race schedule?

18:57 How can runners be more conscious of how to tune into what their body is telling them?

21:03 What advice do you have for runners who are struggling mentally with their training?

24:19 What advice would you give our listeners aspiring to transition from marathons to ultras?

29:00 How do you break down a 50-mile race in your head when considering race strategy?

34:27 How do you push past hitting the wall in a long race?

37:55 Your favorite mantra (which sits at the top of your website) is “When you walk, you won’t be held back; when you run, you won’t stumble” (Proverbs 4:12 NLT). Can you tell us a little about this and why this is significant to you?

39:53 How did you come by the name Social Shark?

41:42 What did you set out to accomplish with your blog?

43:46 What would you consider to be your proudest achievement to date?

46:13 How did the Uwharrie 100 Miler go?

49:33 What’s next? Any big races on the horizon?

Quotes by Nathan:

“My weekly mileage isn’t quite as high as even typical marathon runners.”

“I really listen to my body and make sure I’m doing the right thing.”

“You can set smaller goals (like) ‘I’m gonna run a certain amount of miles in the next 30 days’”

“You’re not gonna run the same pace in a half-marathon that you would in a marathon. Just do the same thing as you move up to some type of ultra distance. Expect that you’re going to run slower.”

“Find an ultra that’s out there that’s a 6-hour ultra. The nice thing about those events is that they’re very relaxed very chill.”

“Being able to be mentally prepared and ahead of time saying, ‘I’m going out and doing this thing.’ It would be so much harder if you were going out there to only run 20 miles and then you got to the 20 mile mark and somebody said, ‘Just kidding! We’re actually doing FORTY today.’ That’s where, mentally, you’re going to be completely devastated and not be able to get through it.”

]]>Telling people that you run marathons usually prompts some dumbfounded expressions, but tell them you run ultras and, let’s face it, they’ll probably think you’re nuts. But that’s just a day in the life for Georgia native, Nathan Maxwell.

Like a lot of runners, Nathan started running to get in shape. He did a few 5K’s and then decided to try his hand at the half marathon. That was in 2012.

Since then, Nathan has completed 44 ultra marathons, 9 marathons, and 3 100 milers. He’s a self-proclaimed ultra junkie, and he loves sharing his adventures and promoting an active lifestyle on his blog and Twitter account under the name Social Shark.

On this episode, Nathan will share with us a little about his journey, how to transition from the marathon to ultras if you’re so inclined, and how to stoke the fire if you feel your passion for running starting to fizzle.

While running an ultra is no easy feat, it is manageable and possesses some surprisingly accessible entry points for those who want to dip their running toes in gently.

Questions Nathan is asked:

3:22 Can you tell us a little about yourself and what you do?

4:39 Where in South Carolina are you?

5:30 When and how did you get into running?

7:42 Was it love at first sight with ultra running?

10:33 How was the transition into ultra distance?

13:24 How do you train for ultras?

15:37 How do you avoid injury and fatigue with such a rigorous race schedule?

18:57 How can runners be more conscious of how to tune into what their body is telling them?

21:03 What advice do you have for runners who are struggling mentally with their training?

24:19 What advice would you give our listeners aspiring to transition from marathons to ultras?

29:00 How do you break down a 50-mile race in your head when considering race strategy?

34:27 How do you push past hitting the wall in a long race?

37:55 Your favorite mantra (which sits at the top of your website) is “When you walk, you won’t be held back; when you run, you won’t stumble” (Proverbs 4:12 NLT). Can you tell us a little about this and why this is significant to you?

39:53 How did you come by the name Social Shark?

41:42 What did you set out to accomplish with your blog?

43:46 What would you consider to be your proudest achievement to date?

46:13 How did the Uwharrie 100 Miler go?

49:33 What’s next? Any big races on the horizon?

Quotes by Nathan:

“My weekly mileage isn’t quite as high as even typical marathon runners.”

“I really listen to my body and make sure I’m doing the right thing.”

“You can set smaller goals (like) ‘I’m gonna run a certain amount of miles in the next 30 days’”

“You’re not gonna run the same pace in a half-marathon that you would in a marathon. Just do the same thing as you move up to some type of ultra distance. Expect that you’re going to run slower.”

“Find an ultra that’s out there that’s a 6-hour ultra. The nice thing about those events is that they’re very relaxed very chill.”

“Being able to be mentally prepared and ahead of time saying, ‘I’m going out and doing this thing.’ It would be so much harder if you were going out there to only run 20 miles and then you got to the 20 mile mark and somebody said, ‘Just kidding! We’re actually doing FORTY today.’ That’s where, mentally, you’re going to be completely devastated and not be able to get through it.”

In her more than sixteen years coaching elite runners, Olympians, championship teams, executives, and entrepreneurs, world renowned performance psychologist Dr. Cindra Kamphoff has discovered these ten practices to be consistent among the world’s very best.

In her book,Beyond Grit: Ten Powerful Practices to Gain the High-Performance Edge, Dr. Kamphoff explains why each of these practices is important to discovering your purpose, “owning your why,” and boosting your performance through drive and grit, which Dr. Kamphoff argues prove more important than talent.

Dr. Kamphoff is the Director and Founder of the Center of Sport and Performance Psychology, founder of the High Performance Mindset Podcast, a professor in Performance Psychology at Minnesota State University, and a longtime marathoner.

Today Dr. Kamphoff will share with us a little about those 10 practices, and how we can develop them to achieve stronger, more confident running.

Questions Dr. Kamphoff is asked:

4:01 What sparked your passion for running and how did that turn into a career in Performance Psychology?

6:19 What inspired you to write your bookBeyond Grit?

10:14 What are the 10 Practices you discuss in your book?

17:14 Which of the 10 Practices have you had to work on the most?

19:22 How can runners benefit from knowing their own strengths and weaknesses and how can they identify them?

24:02 Why is “Grit” more powerful than “Gift”?

28:04 How can people keep their ‘Why” centered in their lives?

33:26 How did your experience at the 2013 Boston Marathon reinforce your “Why” and how did it change your approach to coaching?

39:16 How does your Beyond Grit workshop help people gain confidence and push past their comfort zone?

41:37 What else is in the works for you?

Quotes by Dr. Kamphoff:

“Grit really means staying passionate and persistent for your very long term goals.”

“Self-awareness is foundational to high performance, and it’s foundational to you being at your best consistently.”

“If you ‘think’ it, that’s not going to be as intentional, but if you ‘ink’ it, that’s really key.”

“I really like this quote by Simon [Sinek] - he said, ‘Working hard for something we don’t care about is called stress, but working hard for something we love is called passion.’”

In her more than sixteen years coaching elite runners, Olympians, championship teams, executives, and entrepreneurs, world renowned performance psychologist Dr. Cindra Kamphoff has discovered these ten practices to be consistent among the world’s very best.

In her book, Beyond Grit: Ten Powerful Practices to Gain the High-Performance Edge, Dr. Kamphoff explains why each of these practices is important to discovering your purpose, “owning your why,” and boosting your performance through drive and grit, which Dr. Kamphoff argues prove more important than talent.

Dr. Kamphoff is the Director and Founder of the Center of Sport and Performance Psychology, founder of the High Performance Mindset Podcast, a professor in Performance Psychology at Minnesota State University, and a longtime marathoner.

Today Dr. Kamphoff will share with us a little about those 10 practices, and how we can develop them to achieve stronger, more confident running.

Questions Dr. Kamphoff is asked: 4:01 What sparked your passion for running and how did that turn into a career in Performance Psychology? 6:19 What inspired you to write your book Beyond Grit? 10:14 What are the 10 Practices you discuss in your book? 17:14 Which of the 10 Practices have you had to work on the most? 19:22 How can runners benefit from knowing their own strengths and weaknesses and how can they identify them? 24:02 Why is “Grit” more powerful than “Gift”? 28:04 How can people keep their ‘Why” centered in their lives? 33:26 How did your experience at the 2013 Boston Marathon reinforce your “Why” and how did it change your approach to coaching? 39:16 How does your Beyond Grit workshop help people gain confidence and push past their comfort zone? 41:37 What else is in the works for you?

Quotes by Dr. Kamphoff:

“Grit really means staying passionate and persistent for your very long term goals.”

“Self-awareness is foundational to high performance, and it’s foundational to you being at your best consistently.”

“If you ‘think’ it, that’s not going to be as intentional, but if you ‘ink’ it, that’s really key.”

“I really like this quote by Simon [Sinek] - he said, ‘Working hard for something we don’t care about is called stress, but working hard for something we love is called passion.’”

]]>45:58cleanfullPushing Your Limits with Matt FitzgeraldWed, 08 Nov 2017 05:36:24 +0000Author, coach, and nutritionist Matt Fitzgerald started running at the age of eleven when he completed the last mile of the 1983 Boston Marathon with his father (who had run the whole thing) and his two brothers.

By that time Matt was already a writer (specifically a comedic poet), having declared his intention to pursue a career in writing at the ripe age of nine.

He never changed his mind.

An expert on all things running, Matt especially loves to write about the psychology of running and has written several books and articles on the subject, including his popular bookHow Bad Do You Want It? Mastering the Psychology of Mind Over Muscle.

In this episode, Matt discusses what goes into a runner’s mental capacity and shares with us some tips as to how we can better push our limits.

]]>Author, coach, and nutritionist Matt Fitzgerald started running at the age of eleven when he completed the last mile of the 1983 Boston Marathon with his father (who had run the whole thing) and his two brothers.

By that time Matt was already a writer (specifically a comedic poet), having declared his intention to pursue a career in writing at the ripe age of nine.

He never changed his mind.

An expert on all things running, Matt especially loves to write about the psychology of running and has written several books and articles on the subject, including his popular book How Bad Do You Want It? Mastering the Psychology of Mind Over Muscle.

In this episode, Matt discusses what goes into a runner’s mental capacity and shares with us some tips as to how we can better push our limits.

It’s right there in the name, and most dietitians are devoted to helping people follow regulated diets that will, in theory, make them healthier.

Heather Caplan isn’t like most dietitians.

The certified running coach and host of the RD Real Talk podcast believes diets are nothing but counterproductive and that “diet culture” is full of hidden agendas and falsehoods detrimental to our wellbeing and mentality towards food.

Not just that, but dieting can go way too far, causing conditions like orthorexia in which an unhealthy fixation on eating healthy can lead to symptoms like hair loss, difficulty sleeping, chronic fatigue, anemia, and hypothyroidism.

You read that right. Too much healthy eating can be unhealthy.

That’s why Heather exercises a non-diet approach at her private practice in Washington, DC, helping runners relearn the “intuitive” eating that diet culture can make so foreign to us.

In this episode, Heather discusses the pitfalls of diets, shares her firsthand account with orthorexia, and gives us some tips on how to adopt intuitive eating for optimal health and performance.

]]>When you think of dietitians, you probably think of, well, diets.

It’s right there in the name, and most dietitians are devoted to helping people follow regulated diets that will, in theory, make them healthier.

Heather Caplan isn’t like most dietitians.

The certified running coach and host of the RD Real Talk podcast believes diets are nothing but counterproductive and that “diet culture” is full of hidden agendas and falsehoods detrimental to our wellbeing and mentality towards food.

Not just that, but dieting can go way too far, causing conditions like orthorexia in which an unhealthy fixation on eating healthy can lead to symptoms like hair loss, difficulty sleeping, chronic fatigue, anemia, and hypothyroidism.

You read that right. Too much healthy eating can be unhealthy.

That’s why Heather exercises a non-diet approach at her private practice in Washington, DC, helping runners relearn the “intuitive” eating that diet culture can make so foreign to us.

In this episode, Heather discusses the pitfalls of diets, shares her firsthand account with orthorexia, and gives us some tips on how to adopt intuitive eating for optimal health and performance.

It’s right there in the name, and most dietitians are devoted to helping people follow regulated diets that will, in theory, make them healthier.

Heather Caplan isn’t like most dietitians.

The certified running coach and host of the RD Real Talk podcast believes diets are nothing but counterproductive and that “diet culture” is full of hidden agendas and falsehoods detrimental to our wellbeing and mentality towards food.

Not just that, but dieting can go way too far, causing conditions like orthorexia in which an unhealthy fixation on eating healthy can lead to symptoms like hair loss, difficulty sleeping, chronic fatigue, anemia, and hypothyroidism.

You read that right. Too much healthy eating can be unhealthy.

That’s why Heather exercises a non-diet approach at her private practice in Washington, DC, helping runners relearn the “intuitive” eating that diet culture can make so foreign to us.

In this episode, Heather discusses the pitfalls of diets, shares her firsthand account with orthorexia, and gives us some tips on how to adopt intuitive eating for optimal health and performance.

]]>When you think of dietitians, you probably think of, well, diets.

It’s right there in the name, and most dietitians are devoted to helping people follow regulated diets that will, in theory, make them healthier.

Heather Caplan isn’t like most dietitians.

The certified running coach and host of the RD Real Talk podcast believes diets are nothing but counterproductive and that “diet culture” is full of hidden agendas and falsehoods detrimental to our wellbeing and mentality towards food.

Not just that, but dieting can go way too far, causing conditions like orthorexia in which an unhealthy fixation on eating healthy can lead to symptoms like hair loss, difficulty sleeping, chronic fatigue, anemia, and hypothyroidism.

You read that right. Too much healthy eating can be unhealthy.

That’s why Heather exercises a non-diet approach at her private practice in Washington, DC, helping runners relearn the “intuitive” eating that diet culture can make so foreign to us.

In this episode, Heather discusses the pitfalls of diets, shares her firsthand account with orthorexia, and gives us some tips on how to adopt intuitive eating for optimal health and performance.

Between injuries, mental ruts, and the curve balls life sometimes throws at us, finding long term success and remaining engaged in the sport can be incredibly difficult, and that’s why Jonathan Beverly’s new book is one every runner needs to read.

The book is calledRun Strong, Stay Hungry,and it reveals the habits and mentalities of more than 50veteran runners who are still running fast decades after they started.

A writer for Runner’s World and lifetime runner himself, Jonathan will give us a peek into the lives of runners like Bill Rodgers, Deena Kastor, and Joan Benoit Samuelson to show us what it takes to avoid burnout and achieve longevity in the sport - both physically and mentally.

P.S.Jonathan was kind enough to offer two lucky winners a signed copy ofRun Strong, Stay Hungry! If you’re interested, head on over torunnersconnect.net/giveaway. The contest will end at 12am EST November 2nd, 2017, so be sure to enter fast!

]]>Running isn’t always forgiving.

Between injuries, mental ruts, and the curve balls life sometimes throws at us, finding long term success and remaining engaged in the sport can be incredibly difficult, and that’s why Jonathan Beverly’s new book is one every runner needs to read.

The book is called Run Strong, Stay Hungry, and it reveals the habits and mentalities of more than 50 veteran runners who are still running fast decades after they started.

A writer for Runner’s World and lifetime runner himself, Jonathan will give us a peek into the lives of runners like Bill Rodgers, Deena Kastor, and Joan Benoit Samuelson to show us what it takes to avoid burnout and achieve longevity in the sport - both physically and mentally.

P.S. Jonathan was kind enough to offer two lucky winners a signed copy of Run Strong, Stay Hungry! If you’re interested, head on over to runnersconnect.net/giveaway. The contest will end at 12am EST November 2nd, 2017, so be sure to enter fast!

A longtime runner, Sarah was training for the Portland Marathon a few years ago when she sustained a knee injury that threatened to sideline her just weeks before the race.

Desperate to recover as quickly as possible, Sarah tried everything.

She consulted both her primary care doctor and an orthopedist but just wasn’t seeing any real improvement.

So, ready to try anything, Sarah decided to give acupuncture a shot, and she was glad she did.

After running pain-free to set a big PR, Sarah was excited to share the benefits of acupuncture with the world.

She quit her job to pursue a career in integrative health care, and she now enjoys helping runners like herself through her practice To the Point PDX in Portland, OR.

In this interview, Sarah will explain to us the intricacies of acupuncture, dispel the misconceptions that surround it, and share the reasons she believes every runner should give it a try.

Questions Sarah is asked:

4:09 Tell us about what you do and about your practice

5:13 What changed your mind about acupuncture and brought you into practicing?

8:40 How did you get into running?

10:59 How did the Hood to Coast Relays go for you?

11:51 How did the pop-up clinics go?

13:57 How often do you do these types of events?

14:52 What actually is acupuncture?

17:56 What are some of the funniest misconceptions you’ve encountered regarding acupuncture?

20:10 What’s the difference between dry needling and acupuncture?

23:32 How does acupuncture target problem areas?

25:27 How immediate are the effects of treatment?

27:44 What types of injuries are best treated with acupuncture?

29:21 Do chiropractors ever refer their patients to acupuncturists?

30:47 How has it been starting your own company?

33:01 Why do you think there haven’t been as many jobs for acupuncturists?

34:57 What’s the difference between acupuncture and Chinese medicine in general?

38:42 What exactly is cupping therapy and why do people use it?

41:08 Why is cupping so commonly done on athlete’s backs?

41:46 When do you advise people to get cupping therapy?

42:43 What does a general treatment course look like for an injured or sore runner?

44:28 How should people take the herbal supplements you recommend?

46:21 Who should use bone broth and when?

47:27 What’s next for you and your practice?

49:15 How can people outside of your location find a high quality acupuncturist in their area?

Quotes by Sarah:

“I went in, and I said, ‘I don’t believe this is gonna work. I don’t believe in holistic medicine. There’s no way that it can work, but I’m ready to try anything because I want to run this marathon.’ And lo and behold after the first treatment, my knee felt completely better.”

“You can read about [acupuncture], you can try to figure out how it works, but you have to just try it to really, really understand it.”

“People think [acupuncture] is a religion, and you have to believe in it and you have to be spiritual. And I’m like, ‘No. Absolutely not.’”

“We do mirror imaging: so we sometimes use the ankle to help the shoulder or we needle the ear to help the back.”

]]>Now known as the “Acupuncturist for Skeptics”, Sarah Hammer Stevens wasn’t always a believer in this alternative therapy.

A longtime runner, Sarah was training for the Portland Marathon a few years ago when she sustained a knee injury that threatened to sideline her just weeks before the race.

Desperate to recover as quickly as possible, Sarah tried everything.

She consulted both her primary care doctor and an orthopedist but just wasn’t seeing any real improvement.

So, ready to try anything, Sarah decided to give acupuncture a shot, and she was glad she did.

After running pain-free to set a big PR, Sarah was excited to share the benefits of acupuncture with the world.

She quit her job to pursue a career in integrative health care, and she now enjoys helping runners like herself through her practice To the Point PDX in Portland, OR.

In this interview, Sarah will explain to us the intricacies of acupuncture, dispel the misconceptions that surround it, and share the reasons she believes every runner should give it a try.

Questions Sarah is asked:

4:09 Tell us about what you do and about your practice

5:13 What changed your mind about acupuncture and brought you into practicing?

8:40 How did you get into running?

10:59 How did the Hood to Coast Relays go for you?

11:51 How did the pop-up clinics go?

13:57 How often do you do these types of events?

14:52 What actually is acupuncture?

17:56 What are some of the funniest misconceptions you’ve encountered regarding acupuncture?

20:10 What’s the difference between dry needling and acupuncture?

23:32 How does acupuncture target problem areas?

25:27 How immediate are the effects of treatment?

27:44 What types of injuries are best treated with acupuncture?

29:21 Do chiropractors ever refer their patients to acupuncturists?

30:47 How has it been starting your own company?

33:01 Why do you think there haven’t been as many jobs for acupuncturists?

34:57 What’s the difference between acupuncture and Chinese medicine in general?

38:42 What exactly is cupping therapy and why do people use it?

41:08 Why is cupping so commonly done on athlete’s backs?

41:46 When do you advise people to get cupping therapy?

42:43 What does a general treatment course look like for an injured or sore runner?

44:28 How should people take the herbal supplements you recommend?

46:21 Who should use bone broth and when?

47:27 What’s next for you and your practice?

49:15 How can people outside of your location find a high quality acupuncturist in their area?

Quotes by Sarah:

“I went in, and I said, ‘I don’t believe this is gonna work. I don’t believe in holistic medicine. There’s no way that it can work, but I’m ready to try anything because I want to run this marathon.’ And lo and behold after the first treatment, my knee felt completely better.”

“You can read about [acupuncture], you can try to figure out how it works, but you have to just try it to really, really understand it.”

“People think [acupuncture] is a religion, and you have to believe in it and you have to be spiritual. And I’m like, ‘No. Absolutely not.’”

“We do mirror imaging: so we sometimes use the ankle to help the shoulder or we needle the ear to help the back.”

That’s what marathoner and writer Duncan Larkin argues in his book Run Simple: A Minimalist Approach to Fitness and Well-Being.

Duncan, who also writes for Outside Magazine, Competitor Magazine, Runner's World, ESPN, and Running Times, believes the best way to maximize running’s mental and physical benefits is to get back to the basics.

While the book is full of training regiments and advice for increasing quality over quantity, it starts off with one resounding message: ditch your gadgets.

According to Duncan, runners have become slaves to their electronic devices, and, believe it or not, this reliance can be detrimental to both performance and the very value of a training program.

In this interview, Duncan shares with us the principles of his simplistic training philosophy, a little about the coaches and runners who swear by it, as well as a sneak peek at his upcoming book, The 30-Minute Runner: Smart Training for Busy Beginners.

]]>Okay, well at least occasionally :)

That’s what marathoner and writer Duncan Larkin argues in his book Run Simple: A Minimalist Approach to Fitness and Well-Being.

Duncan, who also writes for Outside Magazine, Competitor Magazine, Runner's World, ESPN, and Running Times, believes the best way to maximize running’s mental and physical benefits is to get back to the basics.

While the book is full of training regiments and advice for increasing quality over quantity, it starts off with one resounding message: ditch your gadgets.

According to Duncan, runners have become slaves to their electronic devices, and, believe it or not, this reliance can be detrimental to both performance and the very value of a training program.

In this interview, Duncan shares with us the principles of his simplistic training philosophy, a little about the coaches and runners who swear by it, as well as a sneak peek at his upcoming book, The 30-Minute Runner: Smart Training for Busy Beginners.

]]>54:30cleanfullWhy Strength is About How You Feel, Not About How You Look - With Kelly Roberts of Run, Selfie, RepeatWed, 04 Oct 2017 04:49:52 +0000In 2009, Kelly Roberts was thrown into the deep end when she suddenly lost her younger brother, Scott.

Struggling to cope during this emotionally draining time, Kelly gained over 70 pounds by the end of the year, by which point she decided it was time for her to find a healthy way to work out her grief.

That’s when she found running.

8 years later, the sport has become invaluable to Kelly, and she now uses it to uplift thousands of others through her hilarious yet incredibly authentic blogRun, Selfie, Repeat.

Kelly continually strives to break the societal norms that insist what “strong” ought to look like, and she loves inspiring thousands of runners to pursue the best versions of themselves.

In this episode, Kelly shares with us what she’s learned through her own ongoing journey to self-acceptance as well as her tips to conquering the inhibitions that tie us down.

All, of course, with a healthy dose of hysterical laughter.

Questions Kelly is asked:

3:48 What prompted you to start running and what has that journey been like?

8:29 How has running impacted other aspects of your life?

10:24 What prompted you to start your ‘Hottie-Hunting’ selfies and how did that ignite your blog and fame on social media?

14:15 How has your blog evolved and where do you see it going in the next few years?

18:48 How quickly did #SportsBraSquad take off?

23:36 How has it been working with Oiselle and when did you start working with them?

28:39 Where do you think Oiselle is going to be in the next few years?

31:32 What challenges have you encountered with your running and how did you stay motivated?

35:18 What are you most proud of since you started this journey?

37:48 What would you tell a new runner who’s trying to break out of their comfort zone?

40:59 What would you say are some of the more common inhibitions that new runners may have?

43:11 Where do you see yourself as a runner in the next few years?

46:42 What can you tell us about the rebranding of your blog?

48:28 When will it launch?

Quotes by Kelly:

“Just because something is hard or just because something feels impossible doesn’t mean that you shouldn't try.”

“Being on a team makes you a stronger woman.”

“Running is about bringing people together and empowering them.”

“I think I can name on one hand the amount of people who actually know how to eat a healthy, balanced diet.”

The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use.

If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

]]>In 2009, Kelly Roberts was thrown into the deep end when she suddenly lost her younger brother, Scott.

Struggling to cope during this emotionally draining time, Kelly gained over 70 pounds by the end of the year, by which point she decided it was time for her to find a healthy way to work out her grief.

That’s when she found running.

8 years later, the sport has become invaluable to Kelly, and she now uses it to uplift thousands of others through her hilarious yet incredibly authentic blog Run, Selfie, Repeat.

Kelly continually strives to break the societal norms that insist what “strong” ought to look like, and she loves inspiring thousands of runners to pursue the best versions of themselves.

In this episode, Kelly shares with us what she’s learned through her own ongoing journey to self-acceptance as well as her tips to conquering the inhibitions that tie us down.

All, of course, with a healthy dose of hysterical laughter.

Questions Kelly is asked:

3:48 What prompted you to start running and what has that journey been like?

8:29 How has running impacted other aspects of your life?

10:24 What prompted you to start your ‘Hottie-Hunting’ selfies and how did that ignite your blog and fame on social media?

14:15 How has your blog evolved and where do you see it going in the next few years?

18:48 How quickly did #SportsBraSquad take off?

23:36 How has it been working with Oiselle and when did you start working with them?

28:39 Where do you think Oiselle is going to be in the next few years?

31:32 What challenges have you encountered with your running and how did you stay motivated?

35:18 What are you most proud of since you started this journey?

37:48 What would you tell a new runner who’s trying to break out of their comfort zone?

40:59 What would you say are some of the more common inhibitions that new runners may have?

43:11 Where do you see yourself as a runner in the next few years?

46:42 What can you tell us about the rebranding of your blog?

48:28 When will it launch?

Quotes by Kelly:

“Just because something is hard or just because something feels impossible doesn’t mean that you shouldn't try.”

“Being on a team makes you a stronger woman.”

“Running is about bringing people together and empowering them.”

“I think I can name on one hand the amount of people who actually know how to eat a healthy, balanced diet.”

The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use.

If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

]]>52:41cleanfullDC Rainmaker: The Good, the Bad, and the Ugly of Sports Tech with Ray MakerWed, 27 Sep 2017 03:29:01 +0000One of the biggest advantages of running is that you don’t need a whole lot of equipment to do it.

But because we rely so heavily on the little equipment we do need, most of us would rather go for another run than try to choose between the wide array of activity trackers, GPS watches, and power meters available to us within the ever-growing sport tech market.

That’s where Ray Maker’s tech review blog,DC Rainmaker, can save you the time and energy not only picking the best product for you but also getting the absolute most out of that product.

A longtime runner and triathlete, Ray is arguably the most respected sport tech guru out there, and his climb to the top isn’t what you’d probably imagine.

During his spare time in high school, Ray started a one-man software company developing “programs” we now call apps - programs that garnered quite a lot of interest in Ray’s skills.

Long story short, Ray went directly from his high school graduation to a full-time career in technology consulting just 36 hours later.

Yeah. You might say he found his calling.

After 15 years working in the Fortune 500 world, Ray left his job at Microsoft to devote his time to a new passion: helping runners like himself optimize their performance by getting the most out of their gadgets.

From its honest product reviews to its exhaustive how-to guides, DC Rainmaker is an invaluable resource for runners everywhere, and Ray gives us an inside look in today’s episode.

Questions Ray is asked:

4:09 What prompted you to start running?

5:12 What difficulties did you experience on your way to your sub-3:00:00 marathon?

7:50 Are you training for anything right now?

9:21 What did you do before you began tech reviews and your blog?

10:35 How has your blog grown and evolved?

12:26 How does your local Parisian running community engage with you?

14:00 Are you recognized and stopped when you’re back home?

16:41 What does “DC Rainmaker” mean?

18:01 How much time do you devote to reviewing a product?

19:14 How can fitness trackers be used for running and which ones are the best?

21:28 Do you think there are discrepancies between different software platforms and, if so, why?

23:43 Why is there so much variability with accuracy, even with devices from the same manufacturer and what environmental conditions may pose challenges for accurate data capture?

26:38 Which Garmin do you believe has the highest Bang-For-Buck ratio?

28:43 How does Optical Heart Rate monitoring differ from traditional methods and is it more accurate?

31:01 How much weight do you assign to using heart rate for pace-setting?

33:06 What are some of the pros and cons of the Apple Sport Watch, Garmin and GPS Watches and what would you recommend overall?

37:04 What other tips can you share to get more accurate data from our devices?

38:51 How can we prolong the lives of our running watches?

40:04 What is your opinion on power meters and how do they differ from GPS watches?

43:24 Do you think running by power units will ultimately replace running by heart rate?

45:29 Are power and heart rate best used in conjunction with each other?

45:37 What is the most common question runners ask you on your website?

46:45 What’s next for DC Rainmaker?

Quotes by Ray:

“If you’ve got all your friends on Fitbit, then get a Fitbit device. If you’ve got all your friends on Garmin, then get a Garmin device - for activity tracking anyway.”

“For runners, you may want to use an activity tracker actually differently, which is to focus on recovery….because [fitness trackers] can hold you to kind of a limit, so say instead of trying to walk 10,000 steps today, I’m going to try to keep it below two or three thousand steps today.”

“How different watches have their antennas designed usually around the face of the watch or the base of the watch is without the question the biggest thing that will impact accuracy on that watch.”

“I’d say the biggest bang for your buck right now is probably the vivoactive HR or the new vivoactive 3 that was just announced.”

“I think like anything else, you want to keep doing new and innovative things. And so as different areas of the market place stagnate or kind of become the same, I’m going to find other areas to dig into - whether that be running power or running efficiency metrics or whatever it may be - I’m going to dig deeper into those areas and see what pops out of them.”

The best way you can show your support for the show is to share this podcast with your family and friends on social media andleave a rating/review on iTunes.

This not only helps us reach more runners like yourself, but it also allows us to bring on more of the sport’s leading minds to make the podcast as helpful and entertaining as possible. If you have a couple minutes to do this we truly appreciate it!

--

Thank you to RunnersConnect for supporting Run to the Top

]]>One of the biggest advantages of running is that you don’t need a whole lot of equipment to do it.

But because we rely so heavily on the little equipment we do need, most of us would rather go for another run than try to choose between the wide array of activity trackers, GPS watches, and power meters available to us within the ever-growing sport tech market.

That’s where Ray Maker’s tech review blog, DC Rainmaker, can save you the time and energy not only picking the best product for you but also getting the absolute most out of that product.

A longtime runner and triathlete, Ray is arguably the most respected sport tech guru out there, and his climb to the top isn’t what you’d probably imagine.

During his spare time in high school, Ray started a one-man software company developing “programs” we now call apps - programs that garnered quite a lot of interest in Ray’s skills.

Long story short, Ray went directly from his high school graduation to a full-time career in technology consulting just 36 hours later.

Yeah. You might say he found his calling.

After 15 years working in the Fortune 500 world, Ray left his job at Microsoft to devote his time to a new passion: helping runners like himself optimize their performance by getting the most out of their gadgets.

From its honest product reviews to its exhaustive how-to guides, DC Rainmaker is an invaluable resource for runners everywhere, and Ray gives us an inside look in today’s episode.

Questions Ray is asked:

4:09 What prompted you to start running?

5:12 What difficulties did you experience on your way to your sub-3:00:00 marathon?

7:50 Are you training for anything right now?

9:21 What did you do before you began tech reviews and your blog?

10:35 How has your blog grown and evolved?

12:26 How does your local Parisian running community engage with you?

14:00 Are you recognized and stopped when you’re back home?

16:41 What does “DC Rainmaker” mean?

18:01 How much time do you devote to reviewing a product?

19:14 How can fitness trackers be used for running and which ones are the best?

21:28 Do you think there are discrepancies between different software platforms and, if so, why?

23:43 Why is there so much variability with accuracy, even with devices from the same manufacturer and what environmental conditions may pose challenges for accurate data capture?

26:38 Which Garmin do you believe has the highest Bang-For-Buck ratio?

28:43 How does Optical Heart Rate monitoring differ from traditional methods and is it more accurate?

31:01 How much weight do you assign to using heart rate for pace-setting?

33:06 What are some of the pros and cons of the Apple Sport Watch, Garmin and GPS Watches and what would you recommend overall?

37:04 What other tips can you share to get more accurate data from our devices?

38:51 How can we prolong the lives of our running watches?

40:04 What is your opinion on power meters and how do they differ from GPS watches?

43:24 Do you think running by power units will ultimately replace running by heart rate?

45:29 Are power and heart rate best used in conjunction with each other?

45:37 What is the most common question runners ask you on your website?

46:45 What’s next for DC Rainmaker?

Quotes by Ray:

“If you’ve got all your friends on Fitbit, then get a Fitbit device. If you’ve got all your friends on Garmin, then get a Garmin device - for activity tracking anyway.”

“For runners, you may want to use an activity tracker actually differently, which is to focus on recovery….because [fitness trackers] can hold you to kind of a limit, so say instead of trying to walk 10,000 steps today, I’m going to try to keep it below two or three thousand steps today.”

“How different watches have their antennas designed usually around the face of the watch or the base of the watch is without the question the biggest thing that will impact accuracy on that watch.”

“I’d say the biggest bang for your buck right now is probably the vivoactive HR or the new vivoactive 3 that was just announced.”

“I think like anything else, you want to keep doing new and innovative things. And so as different areas of the market place stagnate or kind of become the same, I’m going to find other areas to dig into - whether that be running power or running efficiency metrics or whatever it may be - I’m going to dig deeper into those areas and see what pops out of them.”

The best way you can show your support for the show is to share this podcast with your family and friends on social media and leave a rating/review on iTunes.

This not only helps us reach more runners like yourself, but it also allows us to bring on more of the sport’s leading minds to make the podcast as helpful and entertaining as possible. If you have a couple minutes to do this we truly appreciate it!

--

Thank you to RunnersConnect for supporting Run to the Top

]]>50:45cleanfullRun Fast AND Get the Body You Want with Metabolic Efficiency Training – Bob SeeboharWed, 20 Sep 2017 04:00:00 +0000Contrary to popular belief, losing or even maintaining weight while training for a marathon can be incredibly difficult.

Many marathoners either find they can’t quite achieve the weight loss they want, or, on the flipside, they’re able to lose weight, but at the cost of performance.

It’s a hard balance to strike, but with the latest research it’s becoming much easier.

The research in question revolves around the two concepts of Nutrition Periodization and Metabolic Efficiency Training. Together they increase the body's ability to use fat as fuel during exercise and thus optimize both body composition and performance.

Joining us in this episode is Bob Seebohar, the creator of these two concepts.

Bob is a registered dietitian, exercise physiologist, NSCA Certified Strength and Conditioning Specialist, USA Triathlon Level III Elite Coach. He also traveled to the 2008 Summer Olympic Games as a sport dietitian for the US Olympic Team and the personal sport dietitian/exercise physiologist for the Olympic Triathlon Team.

In this episode, Bob walks us through his findings on dietary efficiency and sheds some light on how best to achieve both the body composition and race day results you’re after.

Oh and for those wondering, here’s a breakdown of the “alphabet soup” behind Bob’s name:

M.S.- Bob has three college degrees. His undergraduate is inExercise and Sport Science. His two graduate/Master's degrees are inHealth and Exercise Science, andFood Science and Human Nutrition. He successfully defended two theses during his graduate studies and knows his way around interpreting research and aligning it with real-life applications.

R.D.-Registered Dietitian. A college degree studying food science and human nutrition is required to be able to sit for this national examination. Of course, this is after successfully completing a 9 - 12-month nutrition internship after graduation.

C.S.S.D.-Board Certified Specialist in Sports Dietetics. A certification only given to Registered Dietitians who have years of experience working with athletes. A rigorous national examination must be passed and frequent continuing education credits upheld to acquire and maintain this certification.

C.S.C.S.-Certified Strength and Conditioning Specialistthrough the National Strength and Conditioning Association. Bob has worked as a trainer/strength coach since the mid 1990's and specializes in creating strength programs for endurance athletes.

7:45 What is Metabolic Efficiency Training and how does it relate to your concept of Nutrition Periodization?

11:50 How does Nutrition Periodization come into play with all the training variability runners experience?

14:34 How does Metabolic Efficiency Training work with runners who are trying to lose weight while increasing performance?

21:43 Why does eating become less intuitive to us over time?

24:40 How difficult is it for your athletes to change their nutrition philosophy?

27:45 How can runners adjust their macronutrient intake ratios to use fat as fuel more efficiently?

32:40 What is your opinion of Low-Fat, High-Carb and other ‘extreme’ diets?

39:01 Have you been able to get significant research yet into the role genetics plays with this?

40:39 Is the long-term goal to see where trends are and individualize athletes’ diets based on gender, genetics, etc.?

45:14 Has there been any research on Nutrition Periodization and how it relates to menstrual cycles and menopause?

47:06 What do you mean by the ‘Metabolic Efficiency Point’?

53:28 How would someone go about manipulating this efficiency point via nutrition?

56:54 Is it hard to do Metabolic Efficiency Training with Vegan, Vegetarian and Paleo diets?

1:00:50 Do you offer personal consultations?

Quotes by Bob:

“Even for the leanest of the lean marathon runner, these elites that are almost breaking the 2-hour barrier, they still have about 30,000 calories of fat in their body but we’re very limited in our carbohydrate stores.”

“Metabolic Efficiency Training is really looking at the opportunity to use the fat that we have stored already, preserve our very limited carbohydrate stores and do that by altering the daily nutrition plan.”

“Nutrition Periodization is simply combining the right type and amount of nutrition to support physical training. So when you’re going through the ebbs and flows of physical training (running), you go through ebbs and flows of nutritional support.”

“The best thing about Metabolic Efficiency Training is that it’s not a diet. The worst thing about it is that it’s not a diet.”

“When we’re young kids, we have this intuitive eating; we eat when we’re hungry, we stop when we’re not hungry. …The environment shapes us… into becoming less intuitive eaters and more either habitual eaters… or (more) emotional eaters.”

]]>Contrary to popular belief, losing or even maintaining weight while training for a marathon can be incredibly difficult.

Many marathoners either find they can’t quite achieve the weight loss they want, or, on the flipside, they’re able to lose weight, but at the cost of performance.

It’s a hard balance to strike, but with the latest research it’s becoming much easier.

The research in question revolves around the two concepts of Nutrition Periodization and Metabolic Efficiency Training. Together they increase the body's ability to use fat as fuel during exercise and thus optimize both body composition and performance.

Joining us in this episode is Bob Seebohar, the creator of these two concepts.

Bob is a registered dietitian, exercise physiologist, NSCA Certified Strength and Conditioning Specialist, USA Triathlon Level III Elite Coach. He also traveled to the 2008 Summer Olympic Games as a sport dietitian for the US Olympic Team and the personal sport dietitian/exercise physiologist for the Olympic Triathlon Team.

In this episode, Bob walks us through his findings on dietary efficiency and sheds some light on how best to achieve both the body composition and race day results you’re after.

Oh and for those wondering, here’s a breakdown of the “alphabet soup” behind Bob’s name:

M.S. - Bob has three college degrees. His undergraduate is in Exercise and Sport Science. His two graduate/Master's degrees are in Health and Exercise Science, and Food Science and Human Nutrition. He successfully defended two theses during his graduate studies and knows his way around interpreting research and aligning it with real-life applications.

R.D. - Registered Dietitian. A college degree studying food science and human nutrition is required to be able to sit for this national examination. Of course, this is after successfully completing a 9 - 12-month nutrition internship after graduation.

C.S.S.D. - Board Certified Specialist in Sports Dietetics. A certification only given to Registered Dietitians who have years of experience working with athletes. A rigorous national examination must be passed and frequent continuing education credits upheld to acquire and maintain this certification.

C.S.C.S. - Certified Strength and Conditioning Specialist through the National Strength and Conditioning Association. Bob has worked as a trainer/strength coach since the mid 1990's and specializes in creating strength programs for endurance athletes.

7:45 What is Metabolic Efficiency Training and how does it relate to your concept of Nutrition Periodization?

11:50 How does Nutrition Periodization come into play with all the training variability runners experience?

14:34 How does Metabolic Efficiency Training work with runners who are trying to lose weight while increasing performance?

21:43 Why does eating become less intuitive to us over time?

24:40 How difficult is it for your athletes to change their nutrition philosophy?

27:45 How can runners adjust their macronutrient intake ratios to use fat as fuel more efficiently?

32:40 What is your opinion of Low-Fat, High-Carb and other ‘extreme’ diets?

39:01 Have you been able to get significant research yet into the role genetics plays with this?

40:39 Is the long-term goal to see where trends are and individualize athletes’ diets based on gender, genetics, etc.?

45:14 Has there been any research on Nutrition Periodization and how it relates to menstrual cycles and menopause?

47:06 What do you mean by the ‘Metabolic Efficiency Point’?

53:28 How would someone go about manipulating this efficiency point via nutrition?

56:54 Is it hard to do Metabolic Efficiency Training with Vegan, Vegetarian and Paleo diets?

1:00:50 Do you offer personal consultations?

Quotes by Bob:

“Even for the leanest of the lean marathon runner, these elites that are almost breaking the 2-hour barrier, they still have about 30,000 calories of fat in their body but we’re very limited in our carbohydrate stores.”

“Metabolic Efficiency Training is really looking at the opportunity to use the fat that we have stored already, preserve our very limited carbohydrate stores and do that by altering the daily nutrition plan.”

“Nutrition Periodization is simply combining the right type and amount of nutrition to support physical training. So when you’re going through the ebbs and flows of physical training (running), you go through ebbs and flows of nutritional support.”

“The best thing about Metabolic Efficiency Training is that it’s not a diet. The worst thing about it is that it’s not a diet.”

“When we’re young kids, we have this intuitive eating; we eat when we’re hungry, we stop when we’re not hungry. …The environment shapes us… into becoming less intuitive eaters and more either habitual eaters… or (more) emotional eaters.”

]]>01:05:01cleanfullRun Angel: The Wearable Alarm System “as Loud as a Rock Concert” That’s Keeping Runners Safe with David CarenWed, 13 Sep 2017 04:00:00 +0000If you’ve ever been out running by yourself and felt a little unsafe, you’ve likely either had to change your route or cut the run short to head to a more secure environment.

This fear is one many runners know well, and that’s why runners David and Ellen Caren decided it was time to invent something that could offer peace of mind and keep runners safe.

Run Angel is the first personal safety wrist wearable that not only sends SMS messages and emails to loved ones in the event of an emergency, but it also emits a 120 decibel, high-pitched siren when activated to shock unsuspecting attackers and notify passersby of your whereabouts.

In this episode, David shares how the idea, company, and product were developed, as well as some additional safety tips all runners should keep in mind.

To get a Run Angel for you or a loved one, go to runangel.com and use coupon code RUNCON20 for 20% off your purchase.

Questions David is asked:

4:28 Can you tell us a little about your background? How did you first get into running?

6:05 How are the running venues in County Cork, Ireland?

8:45 What prompted you and your wife, Ellen, to launch Run Angel?

12:44 What’s it been like to start your own company and were there any hiccups along the way?

16:10 What was the prototype phase like for such a unique device?

20:20 How loud is 120 decibels?

22:11 What was / is the testing process like?

23:41 How does the silent alarm / Guardian Alert system work?

26:07 What sets Run Angel apart from other wearables on the market?

29:13 How is the device powered?

32:59 What other advice do you have for staying safe while running?

37:09 Is it not enough to simply be aware of your surroundings if you wear earphones when running?

39:19 How did you expand your market to the US through the Ignite Start-Up Program?

42:24 Is Run Angel available globally and how can people buy it?

45:21What is Run Angel working on now?

Quotes by David:

“No matter where you run, you still have that sense of vulnerability that something could happen or you could fall down or trip over something.”

“I was knocked to the ground by someone who wasn’t obviously out running, and instead of exchanging apologies and helping each other up, this guy just ran back in the direction he came from.”

“I remember having aspirations of bringing Run Angel out in 12 months and we were quickly told that you’d want to add 2-3 years onto that and we kind of snickered at that. But it did take that long.”

“When you’re dealing with a safety wearable, you’re dealing with a life element.”

“(Other wearable safety tech) isn’t notifying your attacker that you’ve just activated anything other than you’ve let nearest and dearest know that you’ve been attacked or had a fall.”

“Once we reached the threshold of 120 decibels, we went back and said, ‘OK, can we tune this frequency so that it will resonate in the human hearing zone?’”

“120 decibels is DISTRACTINGLY loud and that’s the goal. It is LOUD.”

“Each Run Angel is put into an acoustic chamber and it’s sound tested, so before it goes into a box we make a record of what the sound is.”

“There’s a few clever things you can do with Run Angel with or without the sound and a few remote activities you can do as well.”

“In the event of an attack, you have to know where your safety wearable is and the wrist is the first place you will invariably go to.”

]]>If you’ve ever been out running by yourself and felt a little unsafe, you’ve likely either had to change your route or cut the run short to head to a more secure environment.

This fear is one many runners know well, and that’s why runners David and Ellen Caren decided it was time to invent something that could offer peace of mind and keep runners safe.

Run Angel is the first personal safety wrist wearable that not only sends SMS messages and emails to loved ones in the event of an emergency, but it also emits a 120 decibel, high-pitched siren when activated to shock unsuspecting attackers and notify passersby of your whereabouts.

In this episode, David shares how the idea, company, and product were developed, as well as some additional safety tips all runners should keep in mind.

To get a Run Angel for you or a loved one, go to runangel.com and use coupon code RUNCON20 for 20% off your purchase.

Questions David is asked:

4:28 Can you tell us a little about your background? How did you first get into running?

6:05 How are the running venues in County Cork, Ireland?

8:45 What prompted you and your wife, Ellen, to launch Run Angel?

12:44 What’s it been like to start your own company and were there any hiccups along the way?

16:10 What was the prototype phase like for such a unique device?

20:20 How loud is 120 decibels?

22:11 What was / is the testing process like?

23:41 How does the silent alarm / Guardian Alert system work?

26:07 What sets Run Angel apart from other wearables on the market?

29:13 How is the device powered?

32:59 What other advice do you have for staying safe while running?

37:09 Is it not enough to simply be aware of your surroundings if you wear earphones when running?

39:19 How did you expand your market to the US through the Ignite Start-Up Program?

42:24 Is Run Angel available globally and how can people buy it?

45:21What is Run Angel working on now?

Quotes by David:

“No matter where you run, you still have that sense of vulnerability that something could happen or you could fall down or trip over something.”

“I was knocked to the ground by someone who wasn’t obviously out running, and instead of exchanging apologies and helping each other up, this guy just ran back in the direction he came from.”

“I remember having aspirations of bringing Run Angel out in 12 months and we were quickly told that you’d want to add 2-3 years onto that and we kind of snickered at that. But it did take that long.”

“When you’re dealing with a safety wearable, you’re dealing with a life element.”

“(Other wearable safety tech) isn’t notifying your attacker that you’ve just activated anything other than you’ve let nearest and dearest know that you’ve been attacked or had a fall.”

“Once we reached the threshold of 120 decibels, we went back and said, ‘OK, can we tune this frequency so that it will resonate in the human hearing zone?’”

“120 decibels is DISTRACTINGLY loud and that’s the goal. It is LOUD.”

“Each Run Angel is put into an acoustic chamber and it’s sound tested, so before it goes into a box we make a record of what the sound is.”

“There’s a few clever things you can do with Run Angel with or without the sound and a few remote activities you can do as well.”

“In the event of an attack, you have to know where your safety wearable is and the wrist is the first place you will invariably go to.”

Astudypublished by RunRepeat.com, an independent review aggregator for running shoes, analyzed 34,680,750 race results over the course of 21 years to conclude that American runners are steadily getting slower across distances from the 5K up to the marathon.

We know what you’re probably thinking: with Olympians like Galen Rupp and Molly Huddle continually setting national records, how can that be?

While it’s clear US elites are steadily advancing, the study found that the remainder of the field is, on the whole, slower than it was in the 90s.

Now this could be due to a variety of reasons, and some argue one of those reasons might just be that the sport has gained a lot of popularity in the last couple decades.

More runners of varying age and gender? We like the sound of that.

While this is certainly plausible, others argue there’s another, less favorable culprit behind the trend: the rising rate of obesity in America.

This is the hypothesis behind the study in question led by Danish statistician, runner, and founder of RunRepeat.com Jens Jakob Andersen.

While Jens believes the correlation between slowing race times and the deteriorating health in America is too close to deny, he’s quick to remind us that correlation is not causation.

When it comes to statistics, Jens says it’s always easier to debunk something that’s not true rather than prove something that is, and that’s exactly what he aims to do in this episode.

Listen in and decide for yourself. Whichever way you end up leaning, you’re bound to learn something interesting about yourself and your fellow runner along the way.

Questions Jens is asked:

2:28 Tell us about yourself and how did you become passionate about running?

4:30 What prompted you to start RunRepeat and what does your day-to-day entail?

7:02 How is RunRepeat’s Run Score calculated?

11:23 How should runners go about choosing a shoe that’s really right for them?

12:32 What did you find in your study of American runners becoming slower and what do you think the implications are?

21:43 Could it be that there just aren’t as many Americans in the top 1% to compensate for the greater number of people towards the back of the pack?

23:38 What would it take for Americans to reverse this trend?

27:02 Where are some of these Blue Zones located?

27:41 In your study on marathon results, what were some of the key takeaways you saw and what did the study entail?

31:58 Why do you think there has been such an increase in female runners over 50 taking up running within the last decade ?

33:38 Why do you think men tend to go out faster than they probably should when racing?

35:38 Why do you think runners ages 35-45 make the best pacers?

37:02 Based on the studies you’ve done, what advice would you give us on tackling our next marathon?

39:42 What’s next with you at RunRepeat?

Quotes by Jens:

“It bothered me how 90 percent of people bought the same five pairs of running shoes, and I thought, ‘Why is this happening?’ It’s happening because these brands...promote specific models, and so there becomes a hype around specific models.”

“We looked at the finisher number (number 100, number 1,000, number 2,000, number 5,000) for each race distance, and what we found was that across this all were getting slower.”

“Americans (as well as most other nations) are getting more and more obese, and their finish times are getting slower. But this is a correlation: two parameters that follow each other. It’s not necessarily a causation….So this is our hypothesis, but we cannot conclude it for sure with 100 percent certainty.”

The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use.

If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

--

Thank you to our sponsors for supporting Run to the Top

Send an email toinfo@pacifichealthlabs.comwith the subject line "Run to the Top" and ask for your FREE Accel Gel samples. Don't forget to include your address!

]]>We know that’s a sensational title, but hear us out.

A study published by RunRepeat.com, an independent review aggregator for running shoes, analyzed 34,680,750 race results over the course of 21 years to conclude that American runners are steadily getting slower across distances from the 5K up to the marathon.

We know what you’re probably thinking: with Olympians like Galen Rupp and Molly Huddle continually setting national records, how can that be?

While it’s clear US elites are steadily advancing, the study found that the remainder of the field is, on the whole, slower than it was in the 90s.

Now this could be due to a variety of reasons, and some argue one of those reasons might just be that the sport has gained a lot of popularity in the last couple decades.

More runners of varying age and gender? We like the sound of that.

While this is certainly plausible, others argue there’s another, less favorable culprit behind the trend: the rising rate of obesity in America.

This is the hypothesis behind the study in question led by Danish statistician, runner, and founder of RunRepeat.com Jens Jakob Andersen.

While Jens believes the correlation between slowing race times and the deteriorating health in America is too close to deny, he’s quick to remind us that correlation is not causation.

When it comes to statistics, Jens says it’s always easier to debunk something that’s not true rather than prove something that is, and that’s exactly what he aims to do in this episode.

Listen in and decide for yourself. Whichever way you end up leaning, you’re bound to learn something interesting about yourself and your fellow runner along the way.

Questions Jens is asked:

2:28 Tell us about yourself and how did you become passionate about running?

4:30 What prompted you to start RunRepeat and what does your day-to-day entail?

7:02 How is RunRepeat’s Run Score calculated?

11:23 How should runners go about choosing a shoe that’s really right for them?

12:32 What did you find in your study of American runners becoming slower and what do you think the implications are?

21:43 Could it be that there just aren’t as many Americans in the top 1% to compensate for the greater number of people towards the back of the pack?

23:38 What would it take for Americans to reverse this trend?

27:02 Where are some of these Blue Zones located?

27:41 In your study on marathon results, what were some of the key takeaways you saw and what did the study entail?

31:58 Why do you think there has been such an increase in female runners over 50 taking up running within the last decade ?

33:38 Why do you think men tend to go out faster than they probably should when racing?

35:38 Why do you think runners ages 35-45 make the best pacers?

37:02 Based on the studies you’ve done, what advice would you give us on tackling our next marathon?

39:42 What’s next with you at RunRepeat?

Quotes by Jens:

“It bothered me how 90 percent of people bought the same five pairs of running shoes, and I thought, ‘Why is this happening?’ It’s happening because these brands...promote specific models, and so there becomes a hype around specific models.”

“We looked at the finisher number (number 100, number 1,000, number 2,000, number 5,000) for each race distance, and what we found was that across this all were getting slower.”

“It’s always hard with statistics to come up with a clear cut conclusion. It’s always easier to debunk something that’s not the case.”

“Americans (as well as most other nations) are getting more and more obese, and their finish times are getting slower. But this is a correlation: two parameters that follow each other. It’s not necessarily a causation….So this is our hypothesis, but we cannot conclude it for sure with 100 percent certainty.”

The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use.

If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

--

Thank you to our sponsors for supporting Run to the Top

Send an email to info@pacifichealthlabs.com with the subject line "Run to the Top" and ask for your FREE Accel Gel samples. Don't forget to include your address!

]]>45:04cleanfullThe Most Common Mental Blocks for Runners and How to Hurdle Them with Adrienne LangelierWed, 30 Aug 2017 05:05:01 +0000When it comes to running, some days are great, some are mediocre, and some are, well, horrendous.

The same is true for runners of all skill level, and this volatility is not only what makes running one of the most mentally challenging sports out there but also one of the most rewarding.

The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use.

If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

--

Thank you to our sponsors for supporting Run to the Top

Send an email toinfo@pacifichealthlabs.comwith the subject line "Run to the Top" and ask for your FREE Accel Gel samples. Don't forget to include your address!

]]>When it comes to running, some days are great, some are mediocre, and some are, well, horrendous.

The same is true for runners of all skill level, and this volatility is not only what makes running one of the most mentally challenging sports out there but also one of the most rewarding.

The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use.

If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

--

Thank you to our sponsors for supporting Run to the Top

Send an email to info@pacifichealthlabs.com with the subject line "Run to the Top" and ask for your FREE Accel Gel samples. Don't forget to include your address!

]]>46:55cleanfullRunning Shoe Myths Debunked with Tony PallottaWed, 23 Aug 2017 04:29:57 +0000Our very own community manager at RunnersConnect, Tony Pallotta, recently joined the RunnersConnect team after owning and operating a specialty running store in Boston for twelve years.

Leaving one running mecca for another, Tony now lives in Denver, CO where he continues working as a personal coach as well as training for his next big ultramarathon.

He has raced everything from the 400 on the track all the way up to Ironman’s and has accumulated enough miles to circle the globe twice, including a double Grand Canyon crossing.

Tony has dedicated so much of his life to helping other runners meet their potential, and not only is he our community manager at RunnersConnect but he’s also a longtime member.

Listen in as Tony shares his insight, knowledge, and experience to break down some of the most pervasive misconceptions about injuries, shoes, and more.

Questions Tony is asked:

2:22 Tony’s background

3:38 What was it like transitioning from a RunnersConnect member to a RunnersConnect staff member?

4:28 What are you doing for RunnersConnect?

8:16 How can people send you there questions or interview requests?

9:50 Has the Chump been stumped?

13:04 What was your experience with runners looking for specific shoes based on marketing or word of mouth?

19:41 How can people self-assess their foot type?

27:23 What was it like owning a running store in Boston?

28:57 How often would a runner come into your store looking for a shoe that would fix their issues on it's own?

34:51 When are orthotics helpful to runners?

37:19 What are your thoughts on minimalist vs. maximalist shoes?

41:17 What’s ahead for you?

Quotes by Tony:

“It’s that sense of community that makes running an incredibly healthy sport, more than just by the definition of health.”

“I think when people think about their own ‘story,’, that it has to be some amazing, powerful story, but I tell people the details are different, among everyone’s stories, but the underlying theme is not.”

“Fixing injuries really comes down to the runner being able to answer questions.”

“You can have a best friend and wear Asics and they wear Nike, and your friendship will not be jeopardized. I promise. It’ll actually be stronger because you’ll both be able to run together.”

“Running does not define me as a person but makes my life whole. It keeps me focused, healthy and inspired to constantly challenge myself and explore the unknown.”

“Specialty run shops are still the heart and the soul of the running community in so many ways. If you’re struggling, you HAVE to go to your specialty run shop; they have a vested interest in fitting you properly.”

“If I tell people I’m going to run 50 miles… I don’t even tell them because they’re like, ‘What? I can’t even DRIVE 50 miles.’”

The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use.

If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

--

Thank you to our sponsors for supporting Run to the Top

Send an email toinfo@pacifichealthlabs.comwith the subject line "Run to the Top" and ask for your FREE Accel Gel samples. Don't forget to include your address!

]]>Our very own community manager at RunnersConnect, Tony Pallotta, recently joined the RunnersConnect team after owning and operating a specialty running store in Boston for twelve years.

Leaving one running mecca for another, Tony now lives in Denver, CO where he continues working as a personal coach as well as training for his next big ultramarathon.

He has raced everything from the 400 on the track all the way up to Ironman’s and has accumulated enough miles to circle the globe twice, including a double Grand Canyon crossing.

Tony has dedicated so much of his life to helping other runners meet their potential, and not only is he our community manager at RunnersConnect but he’s also a longtime member.

Listen in as Tony shares his insight, knowledge, and experience to break down some of the most pervasive misconceptions about injuries, shoes, and more.

Questions Tony is asked:

2:22 Tony’s background

3:38 What was it like transitioning from a RunnersConnect member to a RunnersConnect staff member?

4:28 What are you doing for RunnersConnect?

8:16 How can people send you there questions or interview requests?

9:50 Has the Chump been stumped?

13:04 What was your experience with runners looking for specific shoes based on marketing or word of mouth?

19:41 How can people self-assess their foot type?

27:23 What was it like owning a running store in Boston?

28:57 How often would a runner come into your store looking for a shoe that would fix their issues on it's own?

34:51 When are orthotics helpful to runners?

37:19 What are your thoughts on minimalist vs. maximalist shoes?

41:17 What’s ahead for you?

Quotes by Tony:

“It’s that sense of community that makes running an incredibly healthy sport, more than just by the definition of health.”

“I think when people think about their own ‘story,’, that it has to be some amazing, powerful story, but I tell people the details are different, among everyone’s stories, but the underlying theme is not.”

“Fixing injuries really comes down to the runner being able to answer questions.”

“You can have a best friend and wear Asics and they wear Nike, and your friendship will not be jeopardized. I promise. It’ll actually be stronger because you’ll both be able to run together.”

“Running does not define me as a person but makes my life whole. It keeps me focused, healthy and inspired to constantly challenge myself and explore the unknown.”

“Specialty run shops are still the heart and the soul of the running community in so many ways. If you’re struggling, you HAVE to go to your specialty run shop; they have a vested interest in fitting you properly.”

“If I tell people I’m going to run 50 miles… I don’t even tell them because they’re like, ‘What? I can’t even DRIVE 50 miles.’”

The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use.

If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

--

Thank you to our sponsors for supporting Run to the Top

Send an email to info@pacifichealthlabs.com with the subject line "Run to the Top" and ask for your FREE Accel Gel samples. Don't forget to include your address!

]]>47:25cleanfullIn It for the Long Run: Keys to Success for Masters Runners with Bennett CohenWed, 16 Aug 2017 04:00:00 +0000President of the International Association of Women Runners, Bennett Cohen is a renowned coach for women over 40 and has helped women into their late 70s reach new personal bests.

Plagued by his own nagging injuries, Bennett conducted research on how to train smarter and use strength training. As a result, he was able to get back into full training incredibly quickly, as you’ll hear, and he has been able to remain virtually injury free since.

He explains in detail the reasons why older runners in general, and women specifically, have different injury risks and training needs than younger runners and he also discusses strategies to help master runners of any experience level.

He’s been an avid runner for almost 40 years and a coach for 16 years, and in this episode he shares his valuable insight on how to tailor our training depending on our age and gender. And don’t worry - if you’re a man or woman under the age of 40 - there’s plenty for you in this interview as well.

Questions Bennett is asked:

2:07 How did you first get into running?

7:27 How did you transition from becoming a runner to being a coach?

9:57 What prompted you to co-found theInternational Association of Women Runnersand what is its mission?

12:10 What sets women over 40 apart from younger women, or even men, regarding their training needs?

15:29 Do male master runners also have different needs than when they were younger?

17:17 How should older runners structure a week of training and entire race build ups for sufficient recovery?

22:13 Do you think older runners should be doing two full marathons per year?

24:46 Are there any particular injuries that older runners, especially women, are prone to?

26:01 What can runners do to prevent these injuries?

27:20 Why do you think there has been so little research on post-menopausal female runners and do you anticipate an increase in research in the future?

31:15 How can women make changes to their training, diet and lifestyle to mitigate the symptoms of menopause on their running?

33:51 How can women structure their training to be in sync with their symptoms or cycles?

35:34 How can insomnia sufferers get the rest the need for training and recovery?

39:26 How about for avoiding weight gain during, or post, menopause?

42:17 Is it true that running economy or one’s ability to use oxygen at a given pace decreases with age?

47:19 Do you have any tips for longevity in the sport? Anything younger female and male runners can do to set themselves up for success later on?

50:35 Do you have any advice for those over 40 just getting into running?

“My experience is that women runners over 40 are poorly served by generic running programs that neither age, nor gender, into account.”

“A marathon is twice the distance of a half-marathon in distance only. It’s not twice the effort, it’s not twice the focus; it’s more like 3-4 times the effort, the focus, the commitment and the sacrifice.”

“In North America the running movement is driven by women. There are far more women distance runners than male distance runners and there are more women masters runners still looking to improve and race their best.”

The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use.

If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

Send an email toinfo@pacifichealthlabs.comwith the subject line "Run to the Top" and ask for your FREE Accel Gel samples. Don't forget to include your address!

]]>President of the International Association of Women Runners, Bennett Cohen is a renowned coach for women over 40 and has helped women into their late 70s reach new personal bests.

Plagued by his own nagging injuries, Bennett conducted research on how to train smarter and use strength training. As a result, he was able to get back into full training incredibly quickly, as you’ll hear, and he has been able to remain virtually injury free since.

He explains in detail the reasons why older runners in general, and women specifically, have different injury risks and training needs than younger runners and he also discusses strategies to help master runners of any experience level.

He’s been an avid runner for almost 40 years and a coach for 16 years, and in this episode he shares his valuable insight on how to tailor our training depending on our age and gender. And don’t worry - if you’re a man or woman under the age of 40 - there’s plenty for you in this interview as well.

Questions Bennett is asked:

2:07 How did you first get into running?

7:27 How did you transition from becoming a runner to being a coach?

9:57 What prompted you to co-found the International Association of Women Runners and what is its mission?

12:10 What sets women over 40 apart from younger women, or even men, regarding their training needs?

15:29 Do male master runners also have different needs than when they were younger?

17:17 How should older runners structure a week of training and entire race build ups for sufficient recovery?

22:13 Do you think older runners should be doing two full marathons per year?

24:46 Are there any particular injuries that older runners, especially women, are prone to?

26:01 What can runners do to prevent these injuries?

27:20 Why do you think there has been so little research on post-menopausal female runners and do you anticipate an increase in research in the future?

31:15 How can women make changes to their training, diet and lifestyle to mitigate the symptoms of menopause on their running?

33:51 How can women structure their training to be in sync with their symptoms or cycles?

35:34 How can insomnia sufferers get the rest the need for training and recovery?

39:26 How about for avoiding weight gain during, or post, menopause?

42:17 Is it true that running economy or one’s ability to use oxygen at a given pace decreases with age?

47:19 Do you have any tips for longevity in the sport? Anything younger female and male runners can do to set themselves up for success later on?

50:35 Do you have any advice for those over 40 just getting into running?

“My experience is that women runners over 40 are poorly served by generic running programs that neither age, nor gender, into account.”

“A marathon is twice the distance of a half-marathon in distance only. It’s not twice the effort, it’s not twice the focus; it’s more like 3-4 times the effort, the focus, the commitment and the sacrifice.”

“In North America the running movement is driven by women. There are far more women distance runners than male distance runners and there are more women masters runners still looking to improve and race their best.”

The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use.

If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

Send an email to info@pacifichealthlabs.com with the subject line "Run to the Top" and ask for your FREE Accel Gel samples. Don't forget to include your address!

]]>58:18cleanfullChoosing Your Next Race? BibRave Takes out the Guesswork - With Tim MurphyWed, 09 Aug 2017 04:00:00 +0000Have you ever trained hard for a race, paid the entry and travel fees, only to have a bad experience because the race wasn’t what you expected?

Enter BibRave.

Tim Murphy and his wife Jessica are both avid runners who founded BibRave back in 2011 with the desire to separate the good races from the bad so runners wouldn’t have to take chances.

BibRave is an online running community that allows runners to research, recommend, and leave feedback on races.

This of course makes the website important to not only runners but to race coordinators and directors as well, and that’s why Tim and Jessica also help races improve and better promote themselves.

Whether you’re trying to figure out where to race next or maybe you’re thinking of conducting an event of your own, this episode’s for you.

And if you’re in the US (or you’ve raced in the US), be sure to nominate your favorite race for theBibRave 100- a definitive list of the best races in America. Voting ends August 20, 2017.

Questions Tim is asked:

3:11 How did you first get into running?

5:45 How did you like Chicago as your first marathon?

6:39 What led you and Jessica to start the company back in 2011 and what was your mission?

9:42 What does your day-to-day work look like at BibRave?

12:51 When will the BibRave 100 results be published?

14:59 How does the BibRave community function - can runners simply leave reviews and tell other runners a little about their own race day experience?

17:00 What are some of the biggest mistakes you’ve seen people make when organizing an event?

19:28 What are some social media trends and how can people in the running industry take advantage of these trends?

22:07 What does BibRave offer for smaller events with limited resources?

25:57 Is a new brand featured on each BibChat?

27:02 Can you share any tips you have on how people can use social media to build themselves a brand?

31:22 How can race directors start educating themselves about social media and engagement with runners?

35:00 What tips do you have for how people can choose an event that is conducive to their goals?

37:25 What’s next for you and BibRave?

Quotes by Tim:

“The mission was to create a better place to learn about races, to further enable runners to talk to one another about what races are doing well and to create a more informed running community.”

“We have some power users that it’s just incredible how many races people do on a monthly and even sometimes on a weekly basis, and then are super diligent about contributing those reviews to help other runners decide what races to run.”

“I’m really sympathetic to the things races can and can’t control.”

“It’s so important for races to be overly communicative with their runners. It’s almost as important as where the cones go and where everybody lines up.”

“I always like to start when I’m talking with event directors or event producers by distinguishing the difference between digital marketing and social media, or social media marketing and social media engagement.”

“In any brand exercise, the most important thing is clarity of vision and mission. So knowing who you want to be and what you want to be right from the get-go.”

“If you’re a race director and you have really enthusiastic people who are signing up for your race every year, talk to them.”

The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use.

If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

--

Thank you to our sponsor for supporting Run to the Top

Send an email toinfo@pacifichealthlabs.comwith the subject line "Run to the Top" and ask for your FREE Accel Gel samples. Don't forget to include your address!

]]>Have you ever trained hard for a race, paid the entry and travel fees, only to have a bad experience because the race wasn’t what you expected?

Enter BibRave.

Tim Murphy and his wife Jessica are both avid runners who founded BibRave back in 2011 with the desire to separate the good races from the bad so runners wouldn’t have to take chances.

BibRave is an online running community that allows runners to research, recommend, and leave feedback on races.

This of course makes the website important to not only runners but to race coordinators and directors as well, and that’s why Tim and Jessica also help races improve and better promote themselves.

Whether you’re trying to figure out where to race next or maybe you’re thinking of conducting an event of your own, this episode’s for you.

And if you’re in the US (or you’ve raced in the US), be sure to nominate your favorite race for the BibRave 100 - a definitive list of the best races in America. Voting ends August 20, 2017.

Questions Tim is asked:

3:11 How did you first get into running?

5:45 How did you like Chicago as your first marathon?

6:39 What led you and Jessica to start the company back in 2011 and what was your mission?

9:42 What does your day-to-day work look like at BibRave?

12:51 When will the BibRave 100 results be published?

14:59 How does the BibRave community function - can runners simply leave reviews and tell other runners a little about their own race day experience?

17:00 What are some of the biggest mistakes you’ve seen people make when organizing an event?

19:28 What are some social media trends and how can people in the running industry take advantage of these trends?

22:07 What does BibRave offer for smaller events with limited resources?

25:57 Is a new brand featured on each BibChat?

27:02 Can you share any tips you have on how people can use social media to build themselves a brand?

31:22 How can race directors start educating themselves about social media and engagement with runners?

35:00 What tips do you have for how people can choose an event that is conducive to their goals?

37:25 What’s next for you and BibRave?

Quotes by Tim:

“The mission was to create a better place to learn about races, to further enable runners to talk to one another about what races are doing well and to create a more informed running community.”

“We have some power users that it’s just incredible how many races people do on a monthly and even sometimes on a weekly basis, and then are super diligent about contributing those reviews to help other runners decide what races to run.”

“I’m really sympathetic to the things races can and can’t control.”

“It’s so important for races to be overly communicative with their runners. It’s almost as important as where the cones go and where everybody lines up.”

“I always like to start when I’m talking with event directors or event producers by distinguishing the difference between digital marketing and social media, or social media marketing and social media engagement.”

“In any brand exercise, the most important thing is clarity of vision and mission. So knowing who you want to be and what you want to be right from the get-go.”

“If you’re a race director and you have really enthusiastic people who are signing up for your race every year, talk to them.”

The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use.

If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

--

Thank you to our sponsor for supporting Run to the Top

Send an email to info@pacifichealthlabs.com with the subject line "Run to the Top" and ask for your FREE Accel Gel samples. Don't forget to include your address!

]]>43:29cleanfullRunning with Power: How Heart Rate Zones Will Become a Thing of the PastWed, 02 Aug 2017 04:01:06 +0000Sleep, stress, and dehydration can all raise or lower heart rate on any given day, which makes heart rate training less accurate than we’d like.

That’s why co-founder and lead engineer of Stryd Jamie Williamson decided it was time for a change.

With his business partner Li Shang and a team of like-minded “sports nuts”, Jamie set out to create the world’s first wearable power meter for running.

Stryd understands how fast you can run and how long you can run by measuring energy output three dimensionally.

Its unique environmental sensors measure your movements - including forward and back, side to side, and up and down - to determine how fast, how far, and how efficiently you can run across any terrain.

And that’s not even the best part.

It collects this data at lab grade power to give you real-time, actionable target numbers that let you know how efficiently you’re running and make reaching your goals a whole lot simpler.

Listen in as Jamie discusses how Stryd works and why power is quickly replacing heart rate training.

Questions Jamie is asked:

2:57 What prompted you to start Stryd and how has the process been so far?

7:39 How did you become interested in producing technology for runners and cyclists to train more efficiently?

9:49 How does Stryd differ from other devices like GPS watches?

13:52 What is ‘power’ as a unit of measurement?

21:07 What are the inherent issues with training by heart rate and how is Stryd more accurate?

26:37 What exactly is ‘critical power’ and how does it relate to lactate threshold and/or VO2 max?

27:49 Can someone simply determine their critical power from a 10k race?

29:25 Are other tests for critical power available on your website?

30:31 How does Stryd help runners with running efficiency, form and injury prevention?

34:19 When you're testing for inefficiencies with Stryd, do you get real-time feedback?

36:25 How compatible is Stryd with other technology?

39:37 Will Stryd ever be able to measure environmental factors such as wind?

41:50 What else is Stryd focusing on right now?

Quotes by GUEST:

“We have report after report after report of personal bests that people were getting where they were up against the wall and this technology allowed them to identify weaknesses that they could work on.”

“Computing real-time pace is extremely difficult...When you’re in a car and you use your GPS, you can actually use it as a speedometer, but that’s just because the signal is so huge. You’re changing large amounts of position over short amounts of time because you’re going fast in a car, and it’s the opposite when running.”

“Power is useful because it’s the only independent, objective measure of running performance,. It’s not impacted by any other things.”

“You start the race with a full battery - that’s how much energy you have to spend in that race. Given the duration of the race, at the very end you want the battery to be empty. You don’t want it to be negative, you don’t want to leave some stuff on the course where you still have some energy to spare….You want to have nothing left at the end, and power is the way to do that.”

“I will say a lot of people do use heart rate as kind of a safety measure. They’ll look at ‘What is my max heart rate that I want to stick to today and I don’t want to go above?’, and they’ll use it in that way to make sure they’re not overdoing it.”

Mentioned in this podcast:

The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use.

If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

Send an email toinfo@pacifichealthlabs.comwith the subject line "Run to the Top" and ask for your FREE Accel Gel samples. Don't forget to include your address!

]]>Sleep, stress, and dehydration can all raise or lower heart rate on any given day, which makes heart rate training less accurate than we’d like.

That’s why co-founder and lead engineer of Stryd Jamie Williamson decided it was time for a change.

With his business partner Li Shang and a team of like-minded “sports nuts”, Jamie set out to create the world’s first wearable power meter for running.

Stryd understands how fast you can run and how long you can run by measuring energy output three dimensionally.

Its unique environmental sensors measure your movements - including forward and back, side to side, and up and down - to determine how fast, how far, and how efficiently you can run across any terrain.

And that’s not even the best part.

It collects this data at lab grade power to give you real-time, actionable target numbers that let you know how efficiently you’re running and make reaching your goals a whole lot simpler.

Listen in as Jamie discusses how Stryd works and why power is quickly replacing heart rate training.

Questions Jamie is asked:

2:57 What prompted you to start Stryd and how has the process been so far?

7:39 How did you become interested in producing technology for runners and cyclists to train more efficiently?

9:49 How does Stryd differ from other devices like GPS watches?

13:52 What is ‘power’ as a unit of measurement?

21:07 What are the inherent issues with training by heart rate and how is Stryd more accurate?

26:37 What exactly is ‘critical power’ and how does it relate to lactate threshold and/or VO2 max?

27:49 Can someone simply determine their critical power from a 10k race?

29:25 Are other tests for critical power available on your website?

30:31 How does Stryd help runners with running efficiency, form and injury prevention?

34:19 When you're testing for inefficiencies with Stryd, do you get real-time feedback?

36:25 How compatible is Stryd with other technology?

39:37 Will Stryd ever be able to measure environmental factors such as wind?

41:50 What else is Stryd focusing on right now?

Quotes by GUEST:

“We have report after report after report of personal bests that people were getting where they were up against the wall and this technology allowed them to identify weaknesses that they could work on.”

“Computing real-time pace is extremely difficult...When you’re in a car and you use your GPS, you can actually use it as a speedometer, but that’s just because the signal is so huge. You’re changing large amounts of position over short amounts of time because you’re going fast in a car, and it’s the opposite when running.”

“Power is useful because it’s the only independent, objective measure of running performance,. It’s not impacted by any other things.”

“You start the race with a full battery - that’s how much energy you have to spend in that race. Given the duration of the race, at the very end you want the battery to be empty. You don’t want it to be negative, you don’t want to leave some stuff on the course where you still have some energy to spare….You want to have nothing left at the end, and power is the way to do that.”

“I will say a lot of people do use heart rate as kind of a safety measure. They’ll look at ‘What is my max heart rate that I want to stick to today and I don’t want to go above?’, and they’ll use it in that way to make sure they’re not overdoing it.”

The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use.

If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

Send an email to info@pacifichealthlabs.com with the subject line "Run to the Top" and ask for your FREE Accel Gel samples. Don't forget to include your address!

]]>46:00cleanfullYour Optimal Running Recipe: Why You Should Tailor Training to You, Not the Other Way Around - With Jenny Hadfield Wed, 26 Jul 2017 03:30:28 +0000Ultrarunner, coach, and best-selling author Jenny Hadfield began running to

lose weight, but, as many people do, she quickly fell in love with it.

However, one thing about the running world Jenny didn’t love was the formulaic, one-size-fits-all training plans that didn’t accommodate for busy lives.

She began working with runners to create training that fit their unique makeup as well as their schedules outside running. She works to make running more accessible, and she’s a large part of the reason the sport has seen such a boom over the last 20 years.

In this episode, Jenny shares her experiences and philosophies to show us that there is a more practical approach to training - not only with our busy schedules but also with our bodies.

Questions Jenny is asked:

3:30 How did you first get into running?

6:14 When you first started did you see yourself doing all these extreme distance races?

8:10 What have been some races that you feel were defining moments in your career?

10:02 What were some of the difficulties you encountered along the way and how did you overcome them?

12:30 How do you use your experiences to help the athletes that you currently coach?

15:14 How exactly did you get into coaching?

17:57 What is the F.L.O.W.-based training system?

27:48 How do you coach your female athletes to train in sync with their menstrual cycles?

31:59 Do you think there will be more research on post-menopausal athletic performance?

33:41 At what point would you advise a woman to consult a physician for irregularities?

39:36 What is your nutritional philosophy that you use with your athletes?

43:19 Which calorie trackers would you recommend?

46:09 Are athletes hurt more by the quality or quantity of their fueling choices?

47:24 What’s a good in-race Marathon refueling strategy?

49:43 What advice do you have for beginning runners?

51:24 Can you tell us more about the color-coding system for tracking training?

53:36 What’s next for your own running and for your company?

55:36 Are your running vacations open to just anyone?

Quotes by Jenny:

“Running was always delivered in a form of punishment in team sports, so my association with running was painful and I didn’t like it.”

“Every race that we train for and finish can be a pivotal moment; there’s always a learning lesson that’s involved.”

“I learned early on that a template program is not going to work for everyone.”

“I believe injuries are an opportunity for growth.”

“I really needed to use my education in terms of fitness and exercise science and apply all those principles to a runner’s life, and really it was a mortal’s life and they wanted to run.”

“But what I saw (when GPS watches came out) were runners going from tuning into their bodies, listening to your breath to looking at a number and defining whether it was a good run or a bad run or a fantastic race or a failure based on what they saw on that watch.”

“There’s such a negative stigma about menstrual cycles and it’s one of the most powerful tools we have as women and once we embrace it and understand it and work with it, you will feel better because you’re now giving your body what it’s asking for.”

The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use.

If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

Send an email toinfo@pacifichealthlabs.comwith the subject line "Run to the Top" and ask for your FREE Accel Gel samples. Don't forget to include your address!

]]>Ultrarunner, coach, and best-selling author Jenny Hadfield began running to

lose weight, but, as many people do, she quickly fell in love with it.

However, one thing about the running world Jenny didn’t love was the formulaic, one-size-fits-all training plans that didn’t accommodate for busy lives.

She began working with runners to create training that fit their unique makeup as well as their schedules outside running. She works to make running more accessible, and she’s a large part of the reason the sport has seen such a boom over the last 20 years.

In this episode, Jenny shares her experiences and philosophies to show us that there is a more practical approach to training - not only with our busy schedules but also with our bodies.

Questions Jenny is asked:

3:30 How did you first get into running?

6:14 When you first started did you see yourself doing all these extreme distance races?

8:10 What have been some races that you feel were defining moments in your career?

10:02 What were some of the difficulties you encountered along the way and how did you overcome them?

12:30 How do you use your experiences to help the athletes that you currently coach?

15:14 How exactly did you get into coaching?

17:57 What is the F.L.O.W.-based training system?

27:48 How do you coach your female athletes to train in sync with their menstrual cycles?

31:59 Do you think there will be more research on post-menopausal athletic performance?

33:41 At what point would you advise a woman to consult a physician for irregularities?

39:36 What is your nutritional philosophy that you use with your athletes?

43:19 Which calorie trackers would you recommend?

46:09 Are athletes hurt more by the quality or quantity of their fueling choices?

47:24 What’s a good in-race Marathon refueling strategy?

49:43 What advice do you have for beginning runners?

51:24 Can you tell us more about the color-coding system for tracking training?

53:36 What’s next for your own running and for your company?

55:36 Are your running vacations open to just anyone?

Quotes by Jenny:

“Running was always delivered in a form of punishment in team sports, so my association with running was painful and I didn’t like it.”

“Every race that we train for and finish can be a pivotal moment; there’s always a learning lesson that’s involved.”

“I learned early on that a template program is not going to work for everyone.”

“I believe injuries are an opportunity for growth.”

“I really needed to use my education in terms of fitness and exercise science and apply all those principles to a runner’s life, and really it was a mortal’s life and they wanted to run.”

“But what I saw (when GPS watches came out) were runners going from tuning into their bodies, listening to your breath to looking at a number and defining whether it was a good run or a bad run or a fantastic race or a failure based on what they saw on that watch.”

“There’s such a negative stigma about menstrual cycles and it’s one of the most powerful tools we have as women and once we embrace it and understand it and work with it, you will feel better because you’re now giving your body what it’s asking for.”

The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use.

If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

Send an email to info@pacifichealthlabs.com with the subject line "Run to the Top" and ask for your FREE Accel Gel samples. Don't forget to include your address!

]]>58:43cleanfull2-Time Olympian Nick Symmonds Leaves the Track to Take on the MarathonWed, 19 Jul 2017 05:35:44 +0000“Nick Symmonds” has long been a household name in the running world.

He is a two-time Olympian, six-time U.S. champion, the 2013 World Championship silver medalist, and the fourth-fastest American of all time in the 800 with a time of 1:42.95.

He’s one of America’s best track athletes ever, and, at the age of 33, he’s retiring.

Well, at least from the track.

Nick’s passion for running and his relentless desire to do more has him turning his sights to a new, slightly different challenge: the marathon.

Nick will toe the line at the Honolulu Marathon this December 10th, 2017, and he admits that he’s going to have quite a few barriers to overcome in the months ahead (barriers many of our listeners know too well).

Listen in as Nick reflects back on his incredible career, discusses his objectives for both the Honolulu Marathon and his company Run Gum, and shares his insight on the art of setting goals and working towards them.

P.S. Make sure you enter theRunAloha Sweepstakesfor a chance to win an all-inclusive, 4-day trip to run with Nick Symmonds at the Honolulu Marathon!

Questions Nick is asked:

3:48 What would you say have been a couple of career defining moments for you in retrospect?

4:52 When you started running in High School, did you ever envision the career you had?

5:37 What about a low point and how did you get past that?

6:56 What led you to start Run Gum?

8:35 Had you been thinking about this type of product for a while before you started your own company?

10:15 How long does it take for Run Gum to deliver a caffeine peak?

11:28 What led you to decide to retire and has that decision been bittersweet?

12:48 Having retired from the track, but not from running, what made you choose to run a marathon?

14:45 What difficulties do you anticipate as you train for the marathon?

16:57 How have you used visualization in the past?

18:44 Can you tell us about the RunAloha Sweepstakes?

19:40 Can you tell us a little more about Run Gum?

23:18 How smoothly has the Run Gum company launched?

24:29 How has starting your own business impacted your decision to retire?

26:22 Why did you choose to sit out the 2015 World Championships?

28:51 Do you have any regrets about it?

30:06 Will you continue fighting for athlete’s rights in the years to come?

31:44 Do you anticipate Run Gum’s antitrust lawsuit against USATF and the USOC will be resolved in time for the next qualification trials?

35:50 How can listeners help facilitate improvement of athlete’s rights?

37:06 What has been your opinion of doping and cheating in the running world?

39:13 How did you continue to compete knowing you were running against runners who were likely doping?

42:31 What is your favorite flavor of Run Gum?

Quotes by GUEST:

“I didn’t love running; I actually hated it at the time, but I enjoyed practice, I enjoyed the team.”

“I wouldn’t necessarily advise athletes to start a brand or company while their still competing.”

“I’m going out on my terms. I’m not being forced out for financial reasons or due to injury, my body just doesn’t do what it used to do and that’s OK.”

“If you take the time to visualize every single scenario unfolding, then when you’re in the race and you only have a ¼ second to make a decision, you’ve already made it. You’ve already played that out in your mind.”

“I’m not saying that Run Gum is for everybody, but if you’re in need of energy and focus in a lightweight, affordable, easily consumed package this is for you.”

The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use.

If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

Send an email toinfo@pacifichealthlabs.comwith the subject line "Run to the Top" and ask for your FREE Accel Gel samples. Don't forget to include your address!

]]>“Nick Symmonds” has long been a household name in the running world.

He is a two-time Olympian, six-time U.S. champion, the 2013 World Championship silver medalist, and the fourth-fastest American of all time in the 800 with a time of 1:42.95.

He’s one of America’s best track athletes ever, and, at the age of 33, he’s retiring.

Well, at least from the track.

Nick’s passion for running and his relentless desire to do more has him turning his sights to a new, slightly different challenge: the marathon.

Nick will toe the line at the Honolulu Marathon this December 10th, 2017, and he admits that he’s going to have quite a few barriers to overcome in the months ahead (barriers many of our listeners know too well).

Listen in as Nick reflects back on his incredible career, discusses his objectives for both the Honolulu Marathon and his company Run Gum, and shares his insight on the art of setting goals and working towards them.

P.S. Make sure you enter the RunAloha Sweepstakes for a chance to win an all-inclusive, 4-day trip to run with Nick Symmonds at the Honolulu Marathon!

Questions Nick is asked:

3:48 What would you say have been a couple of career defining moments for you in retrospect?

4:52 When you started running in High School, did you ever envision the career you had?

5:37 What about a low point and how did you get past that?

6:56 What led you to start Run Gum?

8:35 Had you been thinking about this type of product for a while before you started your own company?

10:15 How long does it take for Run Gum to deliver a caffeine peak?

11:28 What led you to decide to retire and has that decision been bittersweet?

12:48 Having retired from the track, but not from running, what made you choose to run a marathon?

14:45 What difficulties do you anticipate as you train for the marathon?

16:57 How have you used visualization in the past?

18:44 Can you tell us about the RunAloha Sweepstakes?

19:40 Can you tell us a little more about Run Gum?

23:18 How smoothly has the Run Gum company launched?

24:29 How has starting your own business impacted your decision to retire?

26:22 Why did you choose to sit out the 2015 World Championships?

28:51 Do you have any regrets about it?

30:06 Will you continue fighting for athlete’s rights in the years to come?

31:44 Do you anticipate Run Gum’s antitrust lawsuit against USATF and the USOC will be resolved in time for the next qualification trials?

35:50 How can listeners help facilitate improvement of athlete’s rights?

37:06 What has been your opinion of doping and cheating in the running world?

39:13 How did you continue to compete knowing you were running against runners who were likely doping?

42:31 What is your favorite flavor of Run Gum?

Quotes by GUEST:

“I didn’t love running; I actually hated it at the time, but I enjoyed practice, I enjoyed the team.”

“I wouldn’t necessarily advise athletes to start a brand or company while their still competing.”

“I’m going out on my terms. I’m not being forced out for financial reasons or due to injury, my body just doesn’t do what it used to do and that’s OK.”

“If you take the time to visualize every single scenario unfolding, then when you’re in the race and you only have a ¼ second to make a decision, you’ve already made it. You’ve already played that out in your mind.”

“I’m not saying that Run Gum is for everybody, but if you’re in need of energy and focus in a lightweight, affordable, easily consumed package this is for you.”

The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use.

If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

Send an email to info@pacifichealthlabs.com with the subject line "Run to the Top" and ask for your FREE Accel Gel samples. Don't forget to include your address!

]]>46:52cleanClosing the Gap Between Who We Are and Who We Can Be - With Adam Goucher & Tim CatalanoWed, 12 Jul 2017 04:00:00 +0000Closing the Gap Between Who We Are and Who We Can Be - With Adam Goucher & Tim Catalano

Adam Goucher & Tim Catalano met at the University of Colorado where they ran together under esteemed coach Mark Wetmore. It was there that a lasting friendship was born, and Tim and Adam later went on to pen a book on their combined experiences and studies.

The book is calledRunning the Edge, and it is as much about life as it is about running.

Running the Edgeserved as a philosophical foundation for their business, Run The Edge, a community of fitness and fun based in Boulder, Colorado. The ultimate goal of Run The Edge is to help people around the world improve their fitness and overall well-being, and to encourage all levels of transformation and growth through community support.

Adam and Tim are big believers in the power of reflection and self-awareness, and as they strive to help others better themselves in running and beyond, they’re continually working to do the same.

Take a listen and learn how the power of positive psychology can help us close the gap between who we are and who we can be.

Here are some of the topics we’ll discuss today:

Adam and Tim’s running background

Key principles in their book,Running the Edge

How successful running and successful living are intertwined

The importance of self awareness

Why having multiple sources of passion is important

How the challenge of running changes as we age

Questions Adam & Tim are asked:

3:56 How did you start running and what sparked your interest in it?

8:01 What inspired you to write your book Running the Edge?

10:53 What are some of the principles from the book?

12:47 How do these principles relate to your company and how did you come up with the name Run The Edge?

15:02 What are “The Six Mirrors”?

16:27 Did you have any learning or self-discovery moments as you wrote the book?

20:59 What is the dynamic like of being longtime friends and working together?

24:27 Did this dynamic exist between you back in college?

27:04 How do you advise people to find other passions without sacrificing their running?

31:30 What advice do you give to older runners, especially older beginners, who may be past their peak conditioning?

35:20 In your book, what do you mean by the Distance Maven and how did you come by that term?

40:29 What is your Amerithon Challenge?

44:55 Is there a time frame requirement for completing the challenge?

46:40 Can people join in any time after the launch?

47:34 Are most of your clients in America or overseas?

48:15 What’s in the future for Run The Edge?

Quotes by Adam & Tim:

“It’s weird how (running) can make you happy and miserable all at the same time.”

“We didn’t want to write a normal running book.”

“Am I applying myself to the point where I’m working as hard as I can and doing things the right way? Because if I am, then I will be successful.”

“Here’s what I really am. And here’s my ideal self, which is where Icouldbe and try to look at the gap between those two things.”

“Awareness is the key. Once you are aware of your shortcomings, you have the ability to fix them.”

“You’ve gotta be more than a runner.”

“I’ll never be as fast as I once was, but that doesn’t mean I can’t challenge myself to do new and different things.”

The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use.

If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

Send an email toinfo@pacifichealthlabs.comwith the subject line "Run to the Top" and ask for your FREE Accel Gel samples. Don't forget to include your address!

]]>Closing the Gap Between Who We Are and Who We Can Be - With Adam Goucher & Tim Catalano

Adam Goucher & Tim Catalano met at the University of Colorado where they ran together under esteemed coach Mark Wetmore. It was there that a lasting friendship was born, and Tim and Adam later went on to pen a book on their combined experiences and studies.

The book is called Running the Edge, and it is as much about life as it is about running.

Running the Edge served as a philosophical foundation for their business, Run The Edge, a community of fitness and fun based in Boulder, Colorado. The ultimate goal of Run The Edge is to help people around the world improve their fitness and overall well-being, and to encourage all levels of transformation and growth through community support.

Adam and Tim are big believers in the power of reflection and self-awareness, and as they strive to help others better themselves in running and beyond, they’re continually working to do the same.

Take a listen and learn how the power of positive psychology can help us close the gap between who we are and who we can be.

Here are some of the topics we’ll discuss today:

Adam and Tim’s running background

Key principles in their book, Running the Edge

How successful running and successful living are intertwined

The importance of self awareness

Why having multiple sources of passion is important

How the challenge of running changes as we age

Questions Adam & Tim are asked:

3:56 How did you start running and what sparked your interest in it?

8:01 What inspired you to write your book Running the Edge?

10:53 What are some of the principles from the book?

12:47 How do these principles relate to your company and how did you come up with the name Run The Edge?

15:02 What are “The Six Mirrors”?

16:27 Did you have any learning or self-discovery moments as you wrote the book?

20:59 What is the dynamic like of being longtime friends and working together?

24:27 Did this dynamic exist between you back in college?

27:04 How do you advise people to find other passions without sacrificing their running?

31:30 What advice do you give to older runners, especially older beginners, who may be past their peak conditioning?

35:20 In your book, what do you mean by the Distance Maven and how did you come by that term?

40:29 What is your Amerithon Challenge?

44:55 Is there a time frame requirement for completing the challenge?

46:40 Can people join in any time after the launch?

47:34 Are most of your clients in America or overseas?

48:15 What’s in the future for Run The Edge?

Quotes by Adam & Tim:

“It’s weird how (running) can make you happy and miserable all at the same time.”

“We didn’t want to write a normal running book.”

“Am I applying myself to the point where I’m working as hard as I can and doing things the right way? Because if I am, then I will be successful.”

“Here’s what I really am. And here’s my ideal self, which is where Icouldbe and try to look at the gap between those two things.”

“Awareness is the key. Once you are aware of your shortcomings, you have the ability to fix them.”

“You’ve gotta be more than a runner.”

“I’ll never be as fast as I once was, but that doesn’t mean I can’t challenge myself to do new and different things.”

The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use.

If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

Send an email to info@pacifichealthlabs.com with the subject line "Run to the Top" and ask for your FREE Accel Gel samples. Don't forget to include your address!

]]>Closing the Gap Between Who We Are and Who We Can Be - With Adam Goucher & Tim CatalanoWed, 12 Jul 2017 04:00:00 +0000Closing the Gap Between Who We Are and Who We Can Be - With Adam Goucher & Tim Catalano

Adam Goucher & Tim Catalano met at the University of Colorado where they ran together under esteemed coach Mark Wetmore. It was there that a lasting friendship was born, and Tim and Adam later went on to pen a book on their combined experiences and studies.

The book is calledRunning the Edge, and it is as much about life as it is about running.

Running the Edgeserved as a philosophical foundation for their business, Run The Edge, a community of fitness and fun based in Boulder, Colorado. The ultimate goal of Run The Edge is to help people around the world improve their fitness and overall well-being, and to encourage all levels of transformation and growth through community support.

Adam and Tim are big believers in the power of reflection and self-awareness, and as they strive to help others better themselves in running and beyond, they’re continually working to do the same.

Take a listen and learn how the power of positive psychology can help us close the gap between who we are and who we can be.

Here are some of the topics we’ll discuss today:

Adam and Tim’s running background

Key principles in their book,Running the Edge

How successful running and successful living are intertwined

The importance of self awareness

Why having multiple sources of passion is important

How the challenge of running changes as we age

Questions Adam & Tim are asked:

3:56 How did you start running and what sparked your interest in it?

8:01 What inspired you to write your book Running the Edge?

10:53 What are some of the principles from the book?

12:47 How do these principles relate to your company and how did you come up with the name Run The Edge?

15:02 What are “The Six Mirrors”?

16:27 Did you have any learning or self-discovery moments as you wrote the book?

20:59 What is the dynamic like of being longtime friends and working together?

24:27 Did this dynamic exist between you back in college?

27:04 How do you advise people to find other passions without sacrificing their running?

31:30 What advice do you give to older runners, especially older beginners, who may be past their peak conditioning?

35:20 In your book, what do you mean by the Distance Maven and how did you come by that term?

40:29 What is your Amerithon Challenge?

44:55 Is there a time frame requirement for completing the challenge?

46:40 Can people join in any time after the launch?

47:34 Are most of your clients in America or overseas?

48:15 What’s in the future for Run The Edge?

Quotes by Adam & Tim:

“It’s weird how (running) can make you happy and miserable all at the same time.”

“We didn’t want to write a normal running book.”

“Am I applying myself to the point where I’m working as hard as I can and doing things the right way? Because if I am, then I will be successful.”

“Here’s what I really am. And here’s my ideal self, which is where Icouldbe and try to look at the gap between those two things.”

“Awareness is the key. Once you are aware of your shortcomings, you have the ability to fix them.”

“You’ve gotta be more than a runner.”

“I’ll never be as fast as I once was, but that doesn’t mean I can’t challenge myself to do new and different things.”

The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use.

If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

Send an email toinfo@pacifichealthlabs.comwith the subject line "Run to the Top" and ask for your FREE Accel Gel samples. Don't forget to include your address!

]]>Closing the Gap Between Who We Are and Who We Can Be - With Adam Goucher & Tim Catalano

Adam Goucher & Tim Catalano met at the University of Colorado where they ran together under esteemed coach Mark Wetmore. It was there that a lasting friendship was born, and Tim and Adam later went on to pen a book on their combined experiences and studies.

The book is called Running the Edge, and it is as much about life as it is about running.

Running the Edge served as a philosophical foundation for their business, Run The Edge, a community of fitness and fun based in Boulder, Colorado. The ultimate goal of Run The Edge is to help people around the world improve their fitness and overall well-being, and to encourage all levels of transformation and growth through community support.

Adam and Tim are big believers in the power of reflection and self-awareness, and as they strive to help others better themselves in running and beyond, they’re continually working to do the same.

Take a listen and learn how the power of positive psychology can help us close the gap between who we are and who we can be.

Here are some of the topics we’ll discuss today:

Adam and Tim’s running background

Key principles in their book, Running the Edge

How successful running and successful living are intertwined

The importance of self awareness

Why having multiple sources of passion is important

How the challenge of running changes as we age

Questions Adam & Tim are asked:

3:56 How did you start running and what sparked your interest in it?

8:01 What inspired you to write your book Running the Edge?

10:53 What are some of the principles from the book?

12:47 How do these principles relate to your company and how did you come up with the name Run The Edge?

15:02 What are “The Six Mirrors”?

16:27 Did you have any learning or self-discovery moments as you wrote the book?

20:59 What is the dynamic like of being longtime friends and working together?

24:27 Did this dynamic exist between you back in college?

27:04 How do you advise people to find other passions without sacrificing their running?

31:30 What advice do you give to older runners, especially older beginners, who may be past their peak conditioning?

35:20 In your book, what do you mean by the Distance Maven and how did you come by that term?

40:29 What is your Amerithon Challenge?

44:55 Is there a time frame requirement for completing the challenge?

46:40 Can people join in any time after the launch?

47:34 Are most of your clients in America or overseas?

48:15 What’s in the future for Run The Edge?

Quotes by Adam & Tim:

“It’s weird how (running) can make you happy and miserable all at the same time.”

“We didn’t want to write a normal running book.”

“Am I applying myself to the point where I’m working as hard as I can and doing things the right way? Because if I am, then I will be successful.”

“Here’s what I really am. And here’s my ideal self, which is where Icouldbe and try to look at the gap between those two things.”

“Awareness is the key. Once you are aware of your shortcomings, you have the ability to fix them.”

“You’ve gotta be more than a runner.”

“I’ll never be as fast as I once was, but that doesn’t mean I can’t challenge myself to do new and different things.”

The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use.

If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

When Skechers Performance athlete Esther Atkins realized she didn’t quite possess the genetics to become an 800 meter specialist, she set her sights on something different - and it’s lucky she did.

One of America’s best marathoners today, Esther was the 2014 US Marathon champion and earned a spot on the World Championships Marathon team in 2015.

With a blazing personal best of 2:33:15 and many more achievements to her name, it’s clear Esther found her calling.

But just as with most runners, Esther’s career has not been without its setbacks.

From severe performance anxiety to plain old bad races, Esther has persevered through a lot to become the accomplished competitor she is today, and she credits a large part of her success to avoiding comparisons and focusing on her strengths.

Listen in as Esther shares her inspiring story and her tips for capitalizing on the strengths unique to you and your body.

Here are some of the topics we’ll discuss today:

Esther’s running background

Esther’s worst race ever and what she learned from it

How to bounce back from bad days

Mental toughness

The pitfalls of comparison

Determining and maximizing your strengths

Tricks for setting goals

Questions Esther is asked:

3:37 How did you first get into running?

8:40 How did your collegiate running turn into becoming a career marathoner?

17:19 What were some of the strategies you used to manage your pre-race anxieties?

21:29 What sparked your passion for the marathon?

27:54 Would you consider that 3rd marathon a defining race that changed the course of your career?

28:23 What did you credit that great pace to?

30:26 Why do you consider your 2nd marathon one of your worst races and what were your takeaways from it?

41:20 How do you bounce back after a bad race?

44:13 What is one of your proudest accomplishments to date?

47:01 What are your tips for enjoying every day and the process that is being a runner?

51:27 What advice do you have regarding setting goals?

53:54 How do you advise people to avoid the comparison rrap?

58:26 What's next for you and Skechers?

Quotes by Esther:

“Pick a point in the race where the people around me at this point are the people I’m racing - that’s my race. And if I beat all the people around me or that person in front of me….that’s me winning the race.”

“At 30k….I stepped off the course and sat down and I had a little pity fest….and then I started walking and then I started jogging because I was like ‘this is going to take forever’. Then I heard this voice over the PA….say in German, ‘Come on, ladies. Four of the top sixteen have already dropped out. Come on - just have fun like the rest of us!’ And I was like ‘you are so right’.”

“As I got so much better at the marathon, I was like ‘oh all my other times are going to get so much faster’, and it just didn’t happen that way.”

“A coach that I worked with at Rider, Bob Hamer - he’s the head coach there - he had his own version of it from yoga class where it’s just focus on your own mat and your own practice, and that’s so important to happiness. The key to happiness is not comparing yourself.”

Mentioned in this podcast:

The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use.

If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

Send an email toinfo@pacifichealthlabs.comwith the subject line "Run to the Top" and ask for your FREE Accel Gel samples. Don't forget to include your address!

]]>Playing to Your Strengths with Esther Atkins

When Skechers Performance athlete Esther Atkins realized she didn’t quite possess the genetics to become an 800 meter specialist, she set her sights on something different - and it’s lucky she did.

One of America’s best marathoners today, Esther was the 2014 US Marathon champion and earned a spot on the World Championships Marathon team in 2015.

With a blazing personal best of 2:33:15 and many more achievements to her name, it’s clear Esther found her calling.

But just as with most runners, Esther’s career has not been without its setbacks.

From severe performance anxiety to plain old bad races, Esther has persevered through a lot to become the accomplished competitor she is today, and she credits a large part of her success to avoiding comparisons and focusing on her strengths.

Listen in as Esther shares her inspiring story and her tips for capitalizing on the strengths unique to you and your body.

Here are some of the topics we’ll discuss today:

Esther’s running background

Esther’s worst race ever and what she learned from it

How to bounce back from bad days

Mental toughness

The pitfalls of comparison

Determining and maximizing your strengths

Tricks for setting goals

Questions Esther is asked:

3:37 How did you first get into running?

8:40 How did your collegiate running turn into becoming a career marathoner?

17:19 What were some of the strategies you used to manage your pre-race anxieties?

21:29 What sparked your passion for the marathon?

27:54 Would you consider that 3rd marathon a defining race that changed the course of your career?

28:23 What did you credit that great pace to?

30:26 Why do you consider your 2nd marathon one of your worst races and what were your takeaways from it?

41:20 How do you bounce back after a bad race?

44:13 What is one of your proudest accomplishments to date?

47:01 What are your tips for enjoying every day and the process that is being a runner?

51:27 What advice do you have regarding setting goals?

53:54 How do you advise people to avoid the comparison rrap?

58:26 What's next for you and Skechers?

Quotes by Esther:

“Pick a point in the race where the people around me at this point are the people I’m racing - that’s my race. And if I beat all the people around me or that person in front of me….that’s me winning the race.”

“At 30k….I stepped off the course and sat down and I had a little pity fest….and then I started walking and then I started jogging because I was like ‘this is going to take forever’. Then I heard this voice over the PA….say in German, ‘Come on, ladies. Four of the top sixteen have already dropped out. Come on - just have fun like the rest of us!’ And I was like ‘you are so right’.”

“As I got so much better at the marathon, I was like ‘oh all my other times are going to get so much faster’, and it just didn’t happen that way.”

“A coach that I worked with at Rider, Bob Hamer - he’s the head coach there - he had his own version of it from yoga class where it’s just focus on your own mat and your own practice, and that’s so important to happiness. The key to happiness is not comparing yourself.”

The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use.

If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

Send an email to info@pacifichealthlabs.com with the subject line "Run to the Top" and ask for your FREE Accel Gel samples. Don't forget to include your address!

]]>01:02:11cleanThe Evolution of Sports Medicine and Truth Behind Injury Treatments with Dr. David Geier Wed, 28 Jun 2017 05:09:14 +0000Orthopaedic surgeon and sports medicine specialist Dr. David Geier has an enormous passion for helping athletes reach their maximum potential, and he believes a big part of that is simply learning from others’ mistakes.

We runners often ride that line between just right and too much in training, and injury occurs when we go too far.

This is the basis of David’s bookThat’s Gotta Hurt, which chronicles the injuries that have served as turning points in sports medicine, including Joan Benoit’s legendary win in the 1984 US Olympic Marathon Trials just 17 days after arthroscopic knee surgery.

In this episode, David will discuss the ways in which sports medicine has evolved and share the truth behind treatments like cortisone injections, stem cell therapy, and platelet-rich plasma (PRP) to help you navigate through injuries for long term health and success.

Here are some of the topics we’ll discuss today:

Common causes of running injuries and how to minimize them

The importance of sleep and how to know if you’re getting enough

How to determine if shoes or orthotics will help or hurt you

The importance of strength training and cross training

What’s on the horizon for sports medicine

Inflammation and anti-inflammatories: When are they good and when are they not?

Questions Dr. Geier is asked:

4:03 What sparked your interest in sports medicine and orthopedic surgery?5:28 What has been the most common cause of injury among your clients and runners in general?

6:49 What advice do you have for runners regarding not crossing that line into you overuse?

8:13 Is it just a matter of not exceeding your stress threshold and do stress thresholds increase as you get fitter?

9:35 What are some stresses and lifestyle habits that make a runner more susceptible to injury?

11:13 How much sleep should runners be trying to get at night?

13:33 What monitor are you using to monitor your sleep?

16:21 In your opinion, how do you shoes play a role in injury?

22:13 What is your opinion on whether or not orthotics cause more injuries than they prevent and if so, why is this?

25:05 How can runners determine for themselves if orthotics are necessary?

24:58 Is it better for runners to strength train weak spots on their bodies then to use orthotics?

26:34 How did Joan Benoit’s rapid recovery from knee surgery resulting in her win at the Olympic marathon trials serve as a turning point for sports medicine?

29:42 What is your opinion on taking time off when recovering from injury?

32:24 What are a few common weaknesses for runners that contribute to injury?

37:31 What's happening in sports medicine today with treatments that can help reverse damage from prior injuries?

39:51 What is platelet rich plasma (PRP) treatment?

42:24 How effective is it and how quickly do people see the effects of it?

43:32 Why aren't you a fan of Cortisone shots?

45:27 Should runners take anti-inflammatories or let the inflammation run its course?

47:12 How should people best implement Rest, Ice, Compression, Elevation and are any more important than the other?

49:05 What's your opinion on cryotherapy?

52:58 What kinds of things can runners do now to ensure long-term health and performance success?

Quotes by Dr. Geier:

“I’m all for pushing yourself to a new goal, but you’ve got to work up to that slowly.”

“If you start paying attention to your sleep, that naturally is going to make you want to get more sleep.”

“There was a study that just came out in the last 3 or 4 months that showed that the lowest injury rates were people who wore the shoes that were most comfortable for them.”

“It’s just really a great feeling to be able to tell somebody after they suffered an injury or they had surgery, ‘Hey, you can go back to running or you can go back to football or soccer or whatever it is’ and see the excitement on their face.”

“If something really hurts, just take a day or two off and see if that’s just enough to get it better, but you don’t have to just stop running altogether.”

“We may be at the point where we’re about to make another big, big shift in (sports medicine). I think what’s coming are these treatments based on YOUR body.”

“We want people being active forever, throughout their lives. The key is to encourage people to do it, but to do it in a way so that their bodies hold up so they can be active later, so that they can play with their kids and run in their 50’s, 60’s and 70’s and just be physically active with daily activities.”

The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use.

If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

Send an email toinfo@pacifichealthlabs.comwith the subject line "Run to the Top" and ask for your FREE Accel Gel samples. Don't forget to include your address!

]]>Orthopaedic surgeon and sports medicine specialist Dr. David Geier has an enormous passion for helping athletes reach their maximum potential, and he believes a big part of that is simply learning from others’ mistakes.

We runners often ride that line between just right and too much in training, and injury occurs when we go too far.

This is the basis of David’s book That’s Gotta Hurt, which chronicles the injuries that have served as turning points in sports medicine, including Joan Benoit’s legendary win in the 1984 US Olympic Marathon Trials just 17 days after arthroscopic knee surgery.

In this episode, David will discuss the ways in which sports medicine has evolved and share the truth behind treatments like cortisone injections, stem cell therapy, and platelet-rich plasma (PRP) to help you navigate through injuries for long term health and success.

Here are some of the topics we’ll discuss today:

Common causes of running injuries and how to minimize them

The importance of sleep and how to know if you’re getting enough

How to determine if shoes or orthotics will help or hurt you

The importance of strength training and cross training

What’s on the horizon for sports medicine

Inflammation and anti-inflammatories: When are they good and when are they not?

Questions Dr. Geier is asked:

4:03 What sparked your interest in sports medicine and orthopedic surgery?5:28 What has been the most common cause of injury among your clients and runners in general?

6:49 What advice do you have for runners regarding not crossing that line into you overuse?

8:13 Is it just a matter of not exceeding your stress threshold and do stress thresholds increase as you get fitter?

9:35 What are some stresses and lifestyle habits that make a runner more susceptible to injury?

11:13 How much sleep should runners be trying to get at night?

13:33 What monitor are you using to monitor your sleep?

16:21 In your opinion, how do you shoes play a role in injury?

22:13 What is your opinion on whether or not orthotics cause more injuries than they prevent and if so, why is this?

25:05 How can runners determine for themselves if orthotics are necessary?

24:58 Is it better for runners to strength train weak spots on their bodies then to use orthotics?

26:34 How did Joan Benoit’s rapid recovery from knee surgery resulting in her win at the Olympic marathon trials serve as a turning point for sports medicine?

29:42 What is your opinion on taking time off when recovering from injury?

32:24 What are a few common weaknesses for runners that contribute to injury?

37:31 What's happening in sports medicine today with treatments that can help reverse damage from prior injuries?

39:51 What is platelet rich plasma (PRP) treatment?

42:24 How effective is it and how quickly do people see the effects of it?

43:32 Why aren't you a fan of Cortisone shots?

45:27 Should runners take anti-inflammatories or let the inflammation run its course?

47:12 How should people best implement Rest, Ice, Compression, Elevation and are any more important than the other?

49:05 What's your opinion on cryotherapy?

52:58 What kinds of things can runners do now to ensure long-term health and performance success?

Quotes by Dr. Geier:

“I’m all for pushing yourself to a new goal, but you’ve got to work up to that slowly.”

“If you start paying attention to your sleep, that naturally is going to make you want to get more sleep.”

“There was a study that just came out in the last 3 or 4 months that showed that the lowest injury rates were people who wore the shoes that were most comfortable for them.”

“It’s just really a great feeling to be able to tell somebody after they suffered an injury or they had surgery, ‘Hey, you can go back to running or you can go back to football or soccer or whatever it is’ and see the excitement on their face.”

“If something really hurts, just take a day or two off and see if that’s just enough to get it better, but you don’t have to just stop running altogether.”

“We may be at the point where we’re about to make another big, big shift in (sports medicine). I think what’s coming are these treatments based on YOUR body.”

“We want people being active forever, throughout their lives. The key is to encourage people to do it, but to do it in a way so that their bodies hold up so they can be active later, so that they can play with their kids and run in their 50’s, 60’s and 70’s and just be physically active with daily activities.”

The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use.

If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

Heat waves blurred the horizon as Jack and his competition toed the starting line, their uniforms already drenched in sweat. It was over 100 degrees, and spectators lined the course with sprinklers and garden hoses at the ready to cool off passing runners.

40 percent of the field dropped out that year, but, through smart racing and pure grit, Jack gradually worked his way into the lead and then into history as he crossed the line the champion of the 1976 Boston Marathon with a finishing time of 2:20:19.

The race was nicknamed - appropriately enough - the “Run for the Hoses”, and it was one of the biggest defining moments of Jack’s life.

“One” being the operative word.

Jack went on to record a personal best of 2:11:17 at Boston in 1978 and qualified for 3 consecutive Olympic Trials in the marathon in 1972, 1976, and 1980.

Jack also taught sports psychology at Tufts for 26 years and now works as a training consultant to the Dana-Farber Marathon Challenge through which he has raised over $30 million for breast cancer research.

Jack has no shortage of insight when it comes to mental game, and he loves sharing that insight to help other runners.

Listen in as Jack discusses his tips and tricks for setting goals, bouncing back after bad races, and finding happiness in the process.

Here are some of the topics we’ll discuss today:

How Jack started running

Jack’s progression from underdog to Boston Marathon winner

The 1976 Boston Marathon

Jack’s background in sports psychology

Why it’s important to differentiate “victory” and “success”

Jack’s advice on setting goals

How to bounce back from a bad race

Questions Jack is asked:

3:55 How was your experience at ZAP Fitness?

6:15 How did you first get into running and what really sparked your passion for the sport?

19:45 What were the conditions for 1976 Boston Marathon?

21:13 Did your strategy change going into that race?

26:17 What were the last 8 miles of that race like for you?

31:58 How did it feel having the crowd cheering for you as you won the Boston Marathon?

37:03 What do you advise runners to do in regards to setting goals or multiple goals per race?

46:02 Why should we differentiate “Victory” from “Success”?

49:20 How do you advise runners bounce back from a ‘bad’ race?

57:13 How much time did you give yourself to ‘grieve’ over a disappointing race?

1:00:31 What’s next for you?

Quotes by Jack:

“I just almost had to keep pinching myself. ‘Is this really happening? I’m really winning the Boston Marathon!’”

“Too much focus on the outcome will contaminate your performance….The process by which - if we attend to that, then the outcome becomes a byproduct of that process, and we have much more control over the process as opposed to the actual outcome.”

“Part of the human condition is that we tend to confirm our greatest fears to ourselves, and if our greatest fear is to lose a race, we increase the likelihood of that happening by whatever means.”

“Having a secondary goal to fall back on when we know the first one is gone - that can help keep your feet in the fire. If somebody goes to the starting line of...a marathon...wanting to qualify for Boston, and now their splits are telling them that’s not going to happen. You don’t want to just throw the whole thing out and find yourself giving up, and now you take nothing away from the race other than beating up on yourself….Have a secondary goal going in that you can fall back on.”

“Victory is purely defined by the results, and success can be defined by an internal measure of what you did against what you felt you had to give.”

“It’s running smart first, and tough second, and taking your last effective steps at the finish line and crossing the finish line knowing that no matter how else you may have executed the race, you probably could not have run any faster.”

Mentioned in this podcast:

The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use.

If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

Send an email toinfo@pacifichealthlabs.comwith the subject line "Run to the Top" and ask for your FREE Accel Gel samples. Don't forget to include your address!

]]>It was the hottest Boston Marathon in history.

Heat waves blurred the horizon as Jack and his competition toed the starting line, their uniforms already drenched in sweat. It was over 100 degrees, and spectators lined the course with sprinklers and garden hoses at the ready to cool off passing runners.

40 percent of the field dropped out that year, but, through smart racing and pure grit, Jack gradually worked his way into the lead and then into history as he crossed the line the champion of the 1976 Boston Marathon with a finishing time of 2:20:19.

The race was nicknamed - appropriately enough - the “Run for the Hoses”, and it was one of the biggest defining moments of Jack’s life.

“One” being the operative word.

Jack went on to record a personal best of 2:11:17 at Boston in 1978 and qualified for 3 consecutive Olympic Trials in the marathon in 1972, 1976, and 1980.

Jack also taught sports psychology at Tufts for 26 years and now works as a training consultant to the Dana-Farber Marathon Challenge through which he has raised over $30 million for breast cancer research.

Jack has no shortage of insight when it comes to mental game, and he loves sharing that insight to help other runners.

Listen in as Jack discusses his tips and tricks for setting goals, bouncing back after bad races, and finding happiness in the process.

Here are some of the topics we’ll discuss today:

How Jack started running

Jack’s progression from underdog to Boston Marathon winner

The 1976 Boston Marathon

Jack’s background in sports psychology

Why it’s important to differentiate “victory” and “success”

Jack’s advice on setting goals

How to bounce back from a bad race

Questions Jack is asked:

3:55 How was your experience at ZAP Fitness?

6:15 How did you first get into running and what really sparked your passion for the sport?

19:45 What were the conditions for 1976 Boston Marathon?

21:13 Did your strategy change going into that race?

26:17 What were the last 8 miles of that race like for you?

31:58 How did it feel having the crowd cheering for you as you won the Boston Marathon?

37:03 What do you advise runners to do in regards to setting goals or multiple goals per race?

46:02 Why should we differentiate “Victory” from “Success”?

49:20 How do you advise runners bounce back from a ‘bad’ race?

57:13 How much time did you give yourself to ‘grieve’ over a disappointing race?

1:00:31 What’s next for you?

Quotes by Jack:

“I just almost had to keep pinching myself. ‘Is this really happening? I’m really winning the Boston Marathon!’”

“Too much focus on the outcome will contaminate your performance….The process by which - if we attend to that, then the outcome becomes a byproduct of that process, and we have much more control over the process as opposed to the actual outcome.”

“Part of the human condition is that we tend to confirm our greatest fears to ourselves, and if our greatest fear is to lose a race, we increase the likelihood of that happening by whatever means.”

“Having a secondary goal to fall back on when we know the first one is gone - that can help keep your feet in the fire. If somebody goes to the starting line of...a marathon...wanting to qualify for Boston, and now their splits are telling them that’s not going to happen. You don’t want to just throw the whole thing out and find yourself giving up, and now you take nothing away from the race other than beating up on yourself….Have a secondary goal going in that you can fall back on.”

“Victory is purely defined by the results, and success can be defined by an internal measure of what you did against what you felt you had to give.”

“It’s running smart first, and tough second, and taking your last effective steps at the finish line and crossing the finish line knowing that no matter how else you may have executed the race, you probably could not have run any faster.”

The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use.

If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

Send an email to info@pacifichealthlabs.com with the subject line "Run to the Top" and ask for your FREE Accel Gel samples. Don't forget to include your address!

]]>01:06:10cleanHow to Unlock Your Best Stride and Avoid the Lifestyle Habits Holding You Back - Jonathan BeverlyWed, 14 Jun 2017 06:10:35 +0000What if someone told you there is no “correct” stride? That, just like our fingerprints, everyone’s optimal stride is unique to them?

While this goes against the grain of what we runners have been taught, Jonathan Beverly has the proof to back it up.

The author of a new book called Your Best Stride,Jonathan is a coach, lifetime runner, and expert in running shoes and the running industry.

He writes for Runner’s World and Outside Magazine just to name a few, and he also served as editor ofRunning Timesfrom 2000-2016.

Today Jonathan’s going to share with us some shocking information on the myths surrounding running shoes and what constitutes a perfect stride, how to counter those lifestyle habits detrimental to your stride, and how to master the best stride for you and your performance.

Here are some of the topics we’ll discuss today:

Jonathan’s new book Your Best Stride

Why there is no “correct” stride

Stride signature and preferred movement path

Why foot strike is overrated

The perils of sitting down and other lifestyle habits

How to counter the effects of these habits

How to avoid “ruts”

Universal form cues all runners should know

Questions Jonathan is asked:

3:48 What is your background and how did you become passionate about running?

6:32 What prompted you to start a writing career centered around running?

9:26 Can you tell us about Your Best Stride and what inspired you to write it?

16:03 Why is foot strike overrated and what should runners focus on instead?

19:30 You argue there is no “correct” stride. Why?

22:37 How does sitting down a lot affect stride? What are some other bad lifestyle habits for stride efficiency?

25:42 How does driving, typing, and scrolling through your phone affect posture and arm carriage?

27:27 How can people counter the effects of these lifestyle habits on their strides?

31:07 What areas of the body should runners focus on strengthening most?

38:01 How does switching up terrain and race distance help improve stride and overall performance?

41:53 Should runners switch the types of shoes they run in regularly?

44:05 What are the myths surrounding running shoes?

47:47 What are some universal form cues all runners should follow?

50:37 Is it more important to strengthen our weak spots than it is to try and consciously change our form?

52:01 How should runners determine which shoes are right for them and their bodies?

54:42 What’s next for you?

Quotes by Jonathan:

“The kinetic chain starts at the hips, and if your hips are off, then everything else is going to be off. So the focus needs to move up, and [foot strike] is the consequence of an effective stride - it’s not the cause of it. If you try to correct the consequence without addressing the cause, you end up with a mess.”

“You can think of your stride like your voice. I’m hearing you talk now and it’s the first time we’ve talked, but the next time I hear you I’ll recognize you. And you shouldn’t sound like me - you should sound like you. You vocal chords are different, the length of your neck is different, the size of your lungs is different - all of those things go into creating your voice. And it’s the same thing with your stride.”

“Because we’ve been sitting so long, a lot of us can’t actually [extend our hips] anymore….If we try, it’s sort of like opening a screen door that only has a hinge one way. If you’re pushing it the other way, you’re going to break the door frame.”

“[Running drills] aren’t cueing a certain type of stride - they’re just changing the motion, changing the muscle recruitment so that your body starts noticing that ‘oh, if I use the glute instead of the hamstring, we can go easier and faster’.”

The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use.

If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

Send an email toinfo@pacifichealthlabs.comwith the subject line "Run to the Top" and ask for your FREE Accel Gel samples. Don't forget to include your address!

]]>What if someone told you there is no “correct” stride? That, just like our fingerprints, everyone’s optimal stride is unique to them?

While this goes against the grain of what we runners have been taught, Jonathan Beverly has the proof to back it up.

The author of a new book called Your Best Stride, Jonathan is a coach, lifetime runner, and expert in running shoes and the running industry.

He writes for Runner’s World and Outside Magazine just to name a few, and he also served as editor of Running Times from 2000-2016.

Today Jonathan’s going to share with us some shocking information on the myths surrounding running shoes and what constitutes a perfect stride, how to counter those lifestyle habits detrimental to your stride, and how to master the best stride for you and your performance.

Here are some of the topics we’ll discuss today:

Jonathan’s new book Your Best Stride

Why there is no “correct” stride

Stride signature and preferred movement path

Why foot strike is overrated

The perils of sitting down and other lifestyle habits

How to counter the effects of these habits

How to avoid “ruts”

Universal form cues all runners should know

Questions Jonathan is asked:

3:48 What is your background and how did you become passionate about running?

6:32 What prompted you to start a writing career centered around running?

9:26 Can you tell us about Your Best Stride and what inspired you to write it?

16:03 Why is foot strike overrated and what should runners focus on instead?

19:30 You argue there is no “correct” stride. Why?

22:37 How does sitting down a lot affect stride? What are some other bad lifestyle habits for stride efficiency?

25:42 How does driving, typing, and scrolling through your phone affect posture and arm carriage?

27:27 How can people counter the effects of these lifestyle habits on their strides?

31:07 What areas of the body should runners focus on strengthening most?

38:01 How does switching up terrain and race distance help improve stride and overall performance?

41:53 Should runners switch the types of shoes they run in regularly?

44:05 What are the myths surrounding running shoes?

47:47 What are some universal form cues all runners should follow?

50:37 Is it more important to strengthen our weak spots than it is to try and consciously change our form?

52:01 How should runners determine which shoes are right for them and their bodies?

54:42 What’s next for you?

Quotes by Jonathan:

“The kinetic chain starts at the hips, and if your hips are off, then everything else is going to be off. So the focus needs to move up, and [foot strike] is the consequence of an effective stride - it’s not the cause of it. If you try to correct the consequence without addressing the cause, you end up with a mess.”

“You can think of your stride like your voice. I’m hearing you talk now and it’s the first time we’ve talked, but the next time I hear you I’ll recognize you. And you shouldn’t sound like me - you should sound like you. You vocal chords are different, the length of your neck is different, the size of your lungs is different - all of those things go into creating your voice. And it’s the same thing with your stride.”

“Because we’ve been sitting so long, a lot of us can’t actually [extend our hips] anymore….If we try, it’s sort of like opening a screen door that only has a hinge one way. If you’re pushing it the other way, you’re going to break the door frame.”

“[Running drills] aren’t cueing a certain type of stride - they’re just changing the motion, changing the muscle recruitment so that your body starts noticing that ‘oh, if I use the glute instead of the hamstring, we can go easier and faster’.”

The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use.

If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

Send an email to info@pacifichealthlabs.com with the subject line "Run to the Top" and ask for your FREE Accel Gel samples. Don't forget to include your address!

]]>59:41cleanHave Your Beer and Drink It Too: Beer Designed for Athletes by Athletes - Caitlin Landesberg Wed, 07 Jun 2017 05:58:10 +0000After LA native and trail runner Caitlin Landesberg discovered she was gluten intolerant, she felt left out when she could no longer partake in the ritual post-workout beer with her friends.

To most runners, this ritual is a familiar one and part of what makes the sport so gratifying. Kicking back with friendsafter a workout or a race and having a well-earned beer (or, ya know, maybe a few) is an important facet of running and one that goes way back. The celebration (and often commiseration) following a race is a key component to our camaraderie as runners, and beer plays a big role in that.

To Caitlin, running just wasn’t the same without this component, and so she began looking for a satisfying gluten-free beer that would quench her thirst for the rich, full taste to which she was accustomed.

Coming up empty, Caitlin decided to just make her own, and, after a lot of trial and error, Sufferfest Beer Company was born.

Specializing in gluten-removed beer, Sufferfest’s mission is to build community in the running world and provide hardworking athletes with the reward they deserve.

Caitlin is continually working to create not only a great tasting beer but a beer also enriched with vitamins and minerals to help you replenish what you’ve lost and bounce back faster.

Listen in as Caitlin shares how she is working to change the worlds of craft beer and running alike.

22:47 Were you doing this on the side or did you leave your job to do this?

25:50 Was it difficult finding distributors for your beer?

29:35 How did you come up with the name Sufferfest?

32:07 Where can people buy Sufferfest beer?

38:42 How do you wish to impact both the worlds of craft beer and athletics?

43:17 What makes conservation and sustainability so important to you and your team?

46:14 What’s next for you and Sufferfest?

48:09 If you could pick the worst/most gratifying race you’ve ever run, the best Sufferfest, what would it be?

Quotes by Caitlin:

“Now I run mostly for fun, I run with friends, I run to….gosh, to just sort of feel alive.”

“You would look at me and say this person’s in shape - she eats pretty well and of course runs quite a bit and treats her body pretty well, but I was all sorts of wrong at the time.”

“It was just kind of the trial and error of seeing how far I could take something and see how good I could make something taste for myself for very selfish purposes is what sort of led me down this road.”

“That was the big aha moment for me was being able to pass my beer around that was made in this gluten-removed methodology, and people just drank it and loved it. And I didn’t even have to say anything about it, and that’s the beauty of it….just enjoying the basic ritual of having a beer with friends.”

“After a hard day out there whether you’ve been hiking or swimming or what have you - whatever you do to kind of feel like you’ve earned it….I want something satisfying and premium and not low-calorie.”

“I think when we’re all drinking together, we have that camaraderie that we’ve just really writhed and ailed, and that’s sort of the best feeling at times: to finish together and talk about what you’ve just endured.”

“We’re celebrating of course, and that’s part of training: to take days off or take time to celebrate achievements. But how can beer also aid in bouncing back and recovery?”

Mentioned in this podcast:

The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use.

If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

Send an email toinfo@pacifichealthlabs.comwith the subject line "Run to the Top" and ask for your FREE Accel Gel samples. Don't forget to include your address!

]]>After LA native and trail runner Caitlin Landesberg discovered she was gluten intolerant, she felt left out when she could no longer partake in the ritual post-workout beer with her friends.

To most runners, this ritual is a familiar one and part of what makes the sport so gratifying. Kicking back with friends after a workout or a race and having a well-earned beer (or, ya know, maybe a few) is an important facet of running and one that goes way back. The celebration (and often commiseration) following a race is a key component to our camaraderie as runners, and beer plays a big role in that.

To Caitlin, running just wasn’t the same without this component, and so she began looking for a satisfying gluten-free beer that would quench her thirst for the rich, full taste to which she was accustomed.

Coming up empty, Caitlin decided to just make her own, and, after a lot of trial and error, Sufferfest Beer Company was born.

Specializing in gluten-removed beer, Sufferfest’s mission is to build community in the running world and provide hardworking athletes with the reward they deserve.

Caitlin is continually working to create not only a great tasting beer but a beer also enriched with vitamins and minerals to help you replenish what you’ve lost and bounce back faster.

Listen in as Caitlin shares how she is working to change the worlds of craft beer and running alike.

22:47 Were you doing this on the side or did you leave your job to do this?

25:50 Was it difficult finding distributors for your beer?

29:35 How did you come up with the name Sufferfest?

32:07 Where can people buy Sufferfest beer?

38:42 How do you wish to impact both the worlds of craft beer and athletics?

43:17 What makes conservation and sustainability so important to you and your team?

46:14 What’s next for you and Sufferfest?

48:09 If you could pick the worst/most gratifying race you’ve ever run, the best Sufferfest, what would it be?

Quotes by Caitlin:

“Now I run mostly for fun, I run with friends, I run to….gosh, to just sort of feel alive.”

“You would look at me and say this person’s in shape - she eats pretty well and of course runs quite a bit and treats her body pretty well, but I was all sorts of wrong at the time.”

“It was just kind of the trial and error of seeing how far I could take something and see how good I could make something taste for myself for very selfish purposes is what sort of led me down this road.”

“That was the big aha moment for me was being able to pass my beer around that was made in this gluten-removed methodology, and people just drank it and loved it. And I didn’t even have to say anything about it, and that’s the beauty of it….just enjoying the basic ritual of having a beer with friends.”

“After a hard day out there whether you’ve been hiking or swimming or what have you - whatever you do to kind of feel like you’ve earned it….I want something satisfying and premium and not low-calorie.”

“I think when we’re all drinking together, we have that camaraderie that we’ve just really writhed and ailed, and that’s sort of the best feeling at times: to finish together and talk about what you’ve just endured.”

“We’re celebrating of course, and that’s part of training: to take days off or take time to celebrate achievements. But how can beer also aid in bouncing back and recovery?”

The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use.

If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

Send an email to info@pacifichealthlabs.com with the subject line "Run to the Top" and ask for your FREE Accel Gel samples. Don't forget to include your address!

]]>51:43cleanIt’s Never Too Late to Be What You Might Have Been - Cherie Gruenfeld Wed, 31 May 2017 05:07:50 +0000Cherie Gruenfeld exemplifies the ability to remain competitive regardless of age.

Much like many of our listeners, Cherie picked up endurance sports a little later in life - starting running in her early 40s and triathlons in her late 40s.

Now at the age of 73, she is one of the most heavily decorated Masters triathletes in the world and still competes in half Ironmans to this day.

In this episode, Cherie walks us through her late entry into competitive running and triathlons, her philosophy for finding continued success in the sport, and a little about her nonprofit organization through which she works to help underprivileged kids achieve more than they ever thought possible.

Between her advice on longevity in the sport and her outlook on self betterment (even when that may no longer mean setting PR’s), Cherie’s story has something for everyone.

Here are some of the topics we’ll discuss today:

What motivated Cherie to start running and competing in triathlons

How she has maintained her competitive streak, both physically and mentally

What makes the Ironman World Championship at Kona so special to Cherie

How Cherie is giving back through sport and opportunity

Questions Cherie is asked:

3:25 What is your athletic background?

5:14 What inspired you to start running?

8:36 Did you have any setbacks or struggles when you first started?

10:12 When did you realize you had the potential to be a competitive triathlete?

10:55 How did you get interested in triathlons?

19:04 Did you know at your first Kona event that you could become one of the most decorated Masters triathletes in the world?

19:45 What did becoming the first woman over age 55 to complete an Ironman in less than 12 hours mean to you?

23:14 Why did you select Kona as the event you wanted to break the 12-hour barrier?

24:18 What makes Kona so special to you?

26:21 What makes Kona something you look forward to year after year?

28:22 Is Kona the Boston Marathon of triathlons?

28:44 Which part of the triathlon is your strongest and which is your weakest?

30:25 Is trying to set new goals within each component of the triathlon part of what keeps you going?

36:47 How has BodyHealth helped you compete at such a high level for so long while remaining healthy?

39:21 Do you attribute much of your success to these supplements and how did you feel prior to and after using them regularly?

41:39 Besides the supplements, what other tips do you have for maintaining competitive longevity?

43:32 What is your organization, Exceeding Expectations, and what is its mission?

49:12 What’s next for you?

Quotes by Cherie:

“I would never have guessed that I would have had the opportunities that I did.”

“If you have to ask (about Kona), you haven’t been there.”

“There’s a bonding among all Ironmen; you meet another Ironman on a plane and you don’t even have to ask questions, you just automatically know certain things about the character of the person.”

“My swim and my bike are within 10 or 15 minutes of what they used to be, but the run? There’s no way that I am going to run a 4-hour marathon in an Ironman any longer. But I’m still one of the top runners in the age group.”

“You cannot race the way you used to; you simply are NOT going to, and you have to accept that.”

“Sleeping is critical to being ready for the next day.”

“Don’t wait till you’re a Masters athlete to start thinking about maintaining health and longevity, because if you intend to stay in this for the long haul, you gotta start when you’re younger. You have to develop these good, healthy habits, you have to understand that you’re not invincible, that you can be taken down and it’s up to you to take care of yourself so that some of that doesn’t happen.”

Mentioned in this podcast:

The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use.

If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

Much like many of our listeners, Cherie picked up endurance sports a little later in life - starting running in her early 40s and triathlons in her late 40s.

Now at the age of 73, she is one of the most heavily decorated Masters triathletes in the world and still competes in half Ironmans to this day.

In this episode, Cherie walks us through her late entry into competitive running and triathlons, her philosophy for finding continued success in the sport, and a little about her nonprofit organization through which she works to help underprivileged kids achieve more than they ever thought possible.

Between her advice on longevity in the sport and her outlook on self betterment (even when that may no longer mean setting PR’s), Cherie’s story has something for everyone.

Here are some of the topics we’ll discuss today:

What motivated Cherie to start running and competing in triathlons

How she has maintained her competitive streak, both physically and mentally

What makes the Ironman World Championship at Kona so special to Cherie

How Cherie is giving back through sport and opportunity

Questions Cherie is asked:

3:25 What is your athletic background?

5:14 What inspired you to start running?

8:36 Did you have any setbacks or struggles when you first started?

10:12 When did you realize you had the potential to be a competitive triathlete?

10:55 How did you get interested in triathlons?

19:04 Did you know at your first Kona event that you could become one of the most decorated Masters triathletes in the world?

19:45 What did becoming the first woman over age 55 to complete an Ironman in less than 12 hours mean to you?

23:14 Why did you select Kona as the event you wanted to break the 12-hour barrier?

24:18 What makes Kona so special to you?

26:21 What makes Kona something you look forward to year after year?

28:22 Is Kona the Boston Marathon of triathlons?

28:44 Which part of the triathlon is your strongest and which is your weakest?

30:25 Is trying to set new goals within each component of the triathlon part of what keeps you going?

36:47 How has BodyHealth helped you compete at such a high level for so long while remaining healthy?

39:21 Do you attribute much of your success to these supplements and how did you feel prior to and after using them regularly?

41:39 Besides the supplements, what other tips do you have for maintaining competitive longevity?

43:32 What is your organization, Exceeding Expectations, and what is its mission?

49:12 What’s next for you?

Quotes by Cherie:

“I would never have guessed that I would have had the opportunities that I did.”

“If you have to ask (about Kona), you haven’t been there.”

“There’s a bonding among all Ironmen; you meet another Ironman on a plane and you don’t even have to ask questions, you just automatically know certain things about the character of the person.”

“My swim and my bike are within 10 or 15 minutes of what they used to be, but the run? There’s no way that I am going to run a 4-hour marathon in an Ironman any longer. But I’m still one of the top runners in the age group.”

“You cannot race the way you used to; you simply are NOT going to, and you have to accept that.”

“Sleeping is critical to being ready for the next day.”

“Don’t wait till you’re a Masters athlete to start thinking about maintaining health and longevity, because if you intend to stay in this for the long haul, you gotta start when you’re younger. You have to develop these good, healthy habits, you have to understand that you’re not invincible, that you can be taken down and it’s up to you to take care of yourself so that some of that doesn’t happen.”

The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use.

If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

He believed the martial art’s principles of alignment, relaxation, and balance might allow him to finally make the next leap in training, and he wasn’t disappointed.

After he began incorporating tai chi into his running, Danny not only witnessed dramatic improvements in his performance, but he also wasn’t getting injured any more.

In fact, he’d finish a run feeling exactly the same as when he started.

Wishing to share his discovery, Danny foundedChiRunning through which he’s helped thousands of runners conquer injury and run more efficiently to reach new levels.

A mindful and process driven exercise rather than simply a means to an end, ChiRunning is also known as “moving meditation”, and it’s helped both recreational and elite athletes reduce impact for improved health, better performance, and more enjoyable running.

Listen in as Danny discusses the benefits of ChiRunning as well as how you can achieve the technique so many runners swear by today.

Here are some of the topics we’ll discuss today:

A little about Danny and ChiRunning

The ChiRunning technique

Scientific evidence for the benefits of ChiRunning

Danny’s opinion on footwear

How to accomplish the ChiRunning technique

Body Sensing

ChiRunning School

Success stories and elite runners that use this technique

Questions Danny is asked:

3:05 What is your background with ChiRunning?

6:56 What are the principles of Tai Chi and how are they incorporated into biomechanics?

12:01 What is the foot-strike with ChiRunning?

13:44 What did the 2012 ChiRunning study at UNC - Chapel Hill involve?

18:29 In this study, how did shoes affect ChiRunners?

23:48 What is the ChiRunning technique?

28:41 What about cadence and stride rate?

29:35 How long does it take for a runner to learn this new motion?

30:30 How does this help or help prevent injury?

34:20 How would you advise runners adjust their form into ChiRunning?

37:43 What is Body Sensing and what are the benefits?

42:24 Is it more real-time analysis vs. post-activity analysis?

43:19 How is Body Sensing taught?

46:52 Do Runners need shoes for pronation / supination?

48:27 Do you do online consultations?

54:39 Listener question: Do people see significant improvements in their running times with ChiRunning?

Quotes by Danny:

“[ChiRunning] is all about really having great posture (really working on your posture)....working from your core or from your center but relaxing everything outside that. It’s really different than how most runners run.”

“I would come back from a run and not even feel like I had gone for a run, so I thought ‘there’s something to this.’”

“Tai Chi is based on how the body is designed, and how the human body is designed is all the big muscles and larger and stronger muscles are in the area of your core - or your “center”. Now in Tai Chi they call your center your “dantien”, and they call it your “power center”. It’s the place from which you move.”

“Where do most of the running injuries happen?....From the knees on down….So what does that tell you? People are using all the teeny tiny, much smaller muscles to run with instead of all the big strong muscles in the middle.”

“The running form is what’s important - not the shoes.”

“As your knees bend as you pass over your support stride, then it turns into a very circular stride like your feet are going around in a wheel motion - like you’re pedaling a crankset to a bicycle.”

“It’s also about reducing your impact. So not only are you getting faster easier, but you’re not creating any impact, which can wear out your muscles, joints, brake pads, things like that.”

“I love that phrase ‘run yourself into the ground.’ That’s how a lot of people run: into the ground instead of across the ground.”

“What I’ve come up with is 104 lessons - that’s one lesson a week for two years. And I did a video of each lesson, and then I did an audio to take with you on the run so people can download the audio and I’m talking in your ear while you’re learning [ChiRunning].”

The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use.

If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

He believed the martial art’s principles of alignment, relaxation, and balance might allow him to finally make the next leap in training, and he wasn’t disappointed.

After he began incorporating tai chi into his running, Danny not only witnessed dramatic improvements in his performance, but he also wasn’t getting injured any more.

In fact, he’d finish a run feeling exactly the same as when he started.

Wishing to share his discovery, Danny founded ChiRunning through which he’s helped thousands of runners conquer injury and run more efficiently to reach new levels.

A mindful and process driven exercise rather than simply a means to an end, ChiRunning is also known as “moving meditation”, and it’s helped both recreational and elite athletes reduce impact for improved health, better performance, and more enjoyable running.

Listen in as Danny discusses the benefits of ChiRunning as well as how you can achieve the technique so many runners swear by today.

Here are some of the topics we’ll discuss today:

A little about Danny and ChiRunning

The ChiRunning technique

Scientific evidence for the benefits of ChiRunning

Danny’s opinion on footwear

How to accomplish the ChiRunning technique

Body Sensing

ChiRunning School

Success stories and elite runners that use this technique

Questions Danny is asked:

3:05 What is your background with ChiRunning?

6:56 What are the principles of Tai Chi and how are they incorporated into biomechanics?

12:01 What is the foot-strike with ChiRunning?

13:44 What did the 2012 ChiRunning study at UNC - Chapel Hill involve?

18:29 In this study, how did shoes affect ChiRunners?

23:48 What is the ChiRunning technique?

28:41 What about cadence and stride rate?

29:35 How long does it take for a runner to learn this new motion?

30:30 How does this help or help prevent injury?

34:20 How would you advise runners adjust their form into ChiRunning?

37:43 What is Body Sensing and what are the benefits?

42:24 Is it more real-time analysis vs. post-activity analysis?

43:19 How is Body Sensing taught?

46:52 Do Runners need shoes for pronation / supination?

48:27 Do you do online consultations?

54:39 Listener question: Do people see significant improvements in their running times with ChiRunning?

Quotes by Danny:

“[ChiRunning] is all about really having great posture (really working on your posture)....working from your core or from your center but relaxing everything outside that. It’s really different than how most runners run.”

“I would come back from a run and not even feel like I had gone for a run, so I thought ‘there’s something to this.’”

“Tai Chi is based on how the body is designed, and how the human body is designed is all the big muscles and larger and stronger muscles are in the area of your core - or your “center”. Now in Tai Chi they call your center your “dantien”, and they call it your “power center”. It’s the place from which you move.”

“Where do most of the running injuries happen?....From the knees on down….So what does that tell you? People are using all the teeny tiny, much smaller muscles to run with instead of all the big strong muscles in the middle.”

“The running form is what’s important - not the shoes.”

“As your knees bend as you pass over your support stride, then it turns into a very circular stride like your feet are going around in a wheel motion - like you’re pedaling a crankset to a bicycle.”

“It’s also about reducing your impact. So not only are you getting faster easier, but you’re not creating any impact, which can wear out your muscles, joints, brake pads, things like that.”

“I love that phrase ‘run yourself into the ground.’ That’s how a lot of people run: into the ground instead of across the ground.”

“What I’ve come up with is 104 lessons - that’s one lesson a week for two years. And I did a video of each lesson, and then I did an audio to take with you on the run so people can download the audio and I’m talking in your ear while you’re learning [ChiRunning].”

The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use.

If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

Send an email to info@pacifichealthlabs.com with the subject line "Run to the Top" and ask for your FREE Accel Gel samples. Don't forget to include your address!

]]>01:01:35cleanWhy You Shouldn't Take Time Off When Injured - Dr. Christopher SeglerWed, 17 May 2017 04:49:21 +0000Most of us have been there.

You’re in the thick of training just a few weeks away from your big goal race, and then one morning you step out of bed to feel a new pain - a pain far worse than the everyday soreness you know too well.

*insert expletive*

So what does the doctor prescribe? You guessed it. Time off.

These two words are pretty much the last thing we runners want to hear after months and months of hard work, and the thought of scrapping all that work and starting over after your goal race has come and gone can be demoralizing.

But it doesn’t have to be that way.

Enter Dr. Christopher Segler of Doc On The Run, a San Francisco-based practice that specializes in podiatry and running injuries.

An accomplished marathoner and Ironman triathlete, Chris knows full well how frustrating injuries can be, which is why he’s devoted his life’s work to getting sidelined runners healthy and back to the grind as fast as possible.

So what’s the first step to a speedy recovery? According to Chris, don’t take time off.

You read that right.

Despite those conventional protocols to which we’re accustomed (“six weeks off” ring any bells?), Chris maintains time off is not only unnecessary, but it’s also counterproductive to recovering from most injuries.

In this episode of Run to the Top, Chris will dispel the myths surrounding injury and discuss better alternatives to time off - methods that help you bounce back not only stronger than before but also equipped with the knowledge crucial to preventing future injury.

Here are some of the topics we’ll discuss today:

A little about Chris and Doc On The Run

The most common causes of injury among runners

Stresses and lifestyle habits that contribute to injury

Chris’ thoughts on minimalist and maximalist shoes

Why inactivity is counterproductive to recovery

When time off is actually warranted

How to remain active while recovering

Questions Chris is asked:

3:10 Tell us about yourself as an athlete as well as Doc On The Run.

6:08 What have you found to be the most common cause of injury?

7:27 What are the typical causes of plantar fasciitis and metatarsal stress fractures?

11:14 How would you advise people maximize their 'stress threshold' without exceeding it?

13:20 How familiar are you with Irene Davis and her research?

14:29 Do you think that footwear causes injuries?

17:07 Do you advocate minimalist shoes?

22:34 When should a runner avoid using minimalist shoes?

24:48 What do you mean when you say that runners have an unfair advantage when it comes to recovering from injuries?

29:46 Why is inactivity the last thing a runner needs when recovering from an injury?

36:55 Why does conventional medicine have such difficulty with treating runners?

37:42 What should runners actually do to facilitate recovery for different types of injuries?

44:58 How should an injured runner know when it's time to swap out running for a lower impact activity to aid recovery?

48:39 How can runners determine which cross training activity best suits their injury?

49:57 Will anti-inflammatories inhibit recovery?

56:26 The Final Kick Round

Quotes by Chris:

“That’s the way I’ve really shaped my practice is to help runners achieve their goal - not just make their pain go away.”

“A news guy was interviewing a highway patrolman, and he was talking about snow - it had just started snowing in Lake Tahoe. And then while they were standing there talking about this, there was actually an accident right behind them….And so the interviewer said to the highway patrolman, ‘Well isn’t it true that snow causes accidents?’ And the highway patrolman looked at him like he was an idiot, and he said, ‘No, driving too fast for conditions causes accidents.’”

“I believe you only have so much stress that your body can take, and if it’s too much then something breaks.”

“The overwhelming majority of children actually run as forefoot or midfoot strikers. 85% of adults run as rearfoot strikers. 85% of adults who run as rearfoot strikers have also all been wearing some sort of shoe that has an elevated heel usually somewhere roughly in the vicinity of 12mm for pretty much their entire lives.”

“I believe that most runners who have been habitually active - that cycle of tissue damage and tissue repair effectively trains your immune system and your body to heal injuries faster.”

“Most runners don’t feel good when they don’t run, and it’s not because they’re exercise addicts. It’s because their physiology is different.”

“I think it sets up a whole chain of recurring injuries when you stop running.”

“The doctors look at it and they say if you want this one thing - this one injured thing to get better - you have to pay for it by this whole protocol that we use in America as the standard treatment. And they don’t even mention that you’re going to have this enormous risk of recurring injuries that may or may not ever go away.”

The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use.

If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

Send an email toinfo@pacifichealthlabs.comwith the subject line "Run to the Top" and ask for your FREE Accel Gel samples. Don't forget to include your address!

]]>Most of us have been there.

You’re in the thick of training just a few weeks away from your big goal race, and then one morning you step out of bed to feel a new pain - a pain far worse than the everyday soreness you know too well.

*insert expletive*

So what does the doctor prescribe? You guessed it. Time off.

These two words are pretty much the last thing we runners want to hear after months and months of hard work, and the thought of scrapping all that work and starting over after your goal race has come and gone can be demoralizing.

But it doesn’t have to be that way.

Enter Dr. Christopher Segler of Doc On The Run, a San Francisco-based practice that specializes in podiatry and running injuries.

An accomplished marathoner and Ironman triathlete, Chris knows full well how frustrating injuries can be, which is why he’s devoted his life’s work to getting sidelined runners healthy and back to the grind as fast as possible.

So what’s the first step to a speedy recovery? According to Chris, don’t take time off.

You read that right.

Despite those conventional protocols to which we’re accustomed (“six weeks off” ring any bells?), Chris maintains time off is not only unnecessary, but it’s also counterproductive to recovering from most injuries.

In this episode of Run to the Top, Chris will dispel the myths surrounding injury and discuss better alternatives to time off - methods that help you bounce back not only stronger than before but also equipped with the knowledge crucial to preventing future injury.

Here are some of the topics we’ll discuss today:

A little about Chris and Doc On The Run

The most common causes of injury among runners

Stresses and lifestyle habits that contribute to injury

Chris’ thoughts on minimalist and maximalist shoes

Why inactivity is counterproductive to recovery

When time off is actually warranted

How to remain active while recovering

Questions Chris is asked:

3:10 Tell us about yourself as an athlete as well as Doc On The Run.

6:08 What have you found to be the most common cause of injury?

7:27 What are the typical causes of plantar fasciitis and metatarsal stress fractures?

11:14 How would you advise people maximize their 'stress threshold' without exceeding it?

13:20 How familiar are you with Irene Davis and her research?

14:29 Do you think that footwear causes injuries?

17:07 Do you advocate minimalist shoes?

22:34 When should a runner avoid using minimalist shoes?

24:48 What do you mean when you say that runners have an unfair advantage when it comes to recovering from injuries?

29:46 Why is inactivity the last thing a runner needs when recovering from an injury?

36:55 Why does conventional medicine have such difficulty with treating runners?

37:42 What should runners actually do to facilitate recovery for different types of injuries?

44:58 How should an injured runner know when it's time to swap out running for a lower impact activity to aid recovery?

48:39 How can runners determine which cross training activity best suits their injury?

49:57 Will anti-inflammatories inhibit recovery?

56:26 The Final Kick Round

Quotes by Chris:

“That’s the way I’ve really shaped my practice is to help runners achieve their goal - not just make their pain go away.”

“A news guy was interviewing a highway patrolman, and he was talking about snow - it had just started snowing in Lake Tahoe. And then while they were standing there talking about this, there was actually an accident right behind them….And so the interviewer said to the highway patrolman, ‘Well isn’t it true that snow causes accidents?’ And the highway patrolman looked at him like he was an idiot, and he said, ‘No, driving too fast for conditions causes accidents.’”

“I believe you only have so much stress that your body can take, and if it’s too much then something breaks.”

“The overwhelming majority of children actually run as forefoot or midfoot strikers. 85% of adults run as rearfoot strikers. 85% of adults who run as rearfoot strikers have also all been wearing some sort of shoe that has an elevated heel usually somewhere roughly in the vicinity of 12mm for pretty much their entire lives.”

“I believe that most runners who have been habitually active - that cycle of tissue damage and tissue repair effectively trains your immune system and your body to heal injuries faster.”

“Most runners don’t feel good when they don’t run, and it’s not because they’re exercise addicts. It’s because their physiology is different.”

“I think it sets up a whole chain of recurring injuries when you stop running.”

“The doctors look at it and they say if you want this one thing - this one injured thing to get better - you have to pay for it by this whole protocol that we use in America as the standard treatment. And they don’t even mention that you’re going to have this enormous risk of recurring injuries that may or may not ever go away.”

The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use.

If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

Unfortunately, traditional healthcare doesn’t typically cater to runners. Reference ranges are determined without the athlete in mind, and when you express symptoms of fatigue, weight gain, or maybe IBS to the average practitioner, you’re often prescribed medication as a short term solution to a longterm problem.

Enter functional diagnostic nutrition practitioner and “biohacker” Christopher Kelly. Chris is the founder of a company called Nourish Balance Thrive that provides athletes with science-based, personally customized support programs based on their unique wiring.

A program is created with an athlete’s specific biomarkers in mind, which are substances indicative of disease, infection, or environmental exposure that help Chris and his team pinpoint what might be holding that athlete back.

After effectively reversing his Type II diabetes and going from recreational cycler to now pro, Chris wanted to share the methods he discovered through trial and error with athletes like him.

He started Nourish Balance Thrive back in 2013, and he’s now working with two medical professionals and two engineers to develop software for blood interpretation that he believes will change sports medicine (and healthcare in general) as we know it.

Listen in as Chris discusses “biohacking” and explains two biomarkers he and his team have found to be paramount to performance and longevity.

Here are some of the topics we’ll discuss today:

Key biomarkers and their importance

Chris’s personal story and reversing progressive diabetes

Understanding diet and dietary adjustments

How training slow can increase your performance

The role of stress in our lives

Questions Chris is asked:

4:40 Tell us about Nourish Balance Thrive

5:26 How do you help athletes adjust diets and lifestyles?

7:31 What is Fasting Blood Glucose?

9:17 How did your team determine optimal reference ranges?

10:41 How does elevated fasting blood glucose work as a biomarker and what does it mean?

Quotes by Chris:

“It’s always interesting to look at a study that’s being done on people who don’t have a problem.”

“I wouldn’t try and claim that everybody is sensitive to gluten, nor would I try and claim that removing gluten from your diet makes it a healthy diet.”

“Let’s say you’ve got the suspicion that you’re sensitive to milk or cheese or soy or nuts or gluten or something else, the gold standard is to remove those foods from your diet for a period, see how you do and then experiment with reintroducing them.”

“Every time I go and do something, I’m always looking for small differences.”

“I find that once you get good at noticing these small changes, you won’t just notice them in your environment around you, you’ll also notice them in yourself.”

“One person’s greatest problem is going to be not an issue at all for the next person and vice versa.”

“Different people respond in different ways to stress and your job is to find the tools that allow you to appropriately manage stress.”

The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use.

If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

Unfortunately, traditional healthcare doesn’t typically cater to runners. Reference ranges are determined without the athlete in mind, and when you express symptoms of fatigue, weight gain, or maybe IBS to the average practitioner, you’re often prescribed medication as a short term solution to a longterm problem.

Enter functional diagnostic nutrition practitioner and “biohacker” Christopher Kelly. Chris is the founder of a company called Nourish Balance Thrive that provides athletes with science-based, personally customized support programs based on their unique wiring.

A program is created with an athlete’s specific biomarkers in mind, which are substances indicative of disease, infection, or environmental exposure that help Chris and his team pinpoint what might be holding that athlete back.

After effectively reversing his Type II diabetes and going from recreational cycler to now pro, Chris wanted to share the methods he discovered through trial and error with athletes like him.

He started Nourish Balance Thrive back in 2013, and he’s now working with two medical professionals and two engineers to develop software for blood interpretation that he believes will change sports medicine (and healthcare in general) as we know it.

Listen in as Chris discusses “biohacking” and explains two biomarkers he and his team have found to be paramount to performance and longevity.

Here are some of the topics we’ll discuss today:

Key biomarkers and their importance

Chris’s personal story and reversing progressive diabetes

Understanding diet and dietary adjustments

How training slow can increase your performance

The role of stress in our lives

Questions Chris is asked:

4:40 Tell us about Nourish Balance Thrive

5:26 How do you help athletes adjust diets and lifestyles?

7:31 What is Fasting Blood Glucose?

9:17 How did your team determine optimal reference ranges?

10:41 How does elevated fasting blood glucose work as a biomarker and what does it mean?

“It’s always interesting to look at a study that’s being done on people who don’t have a problem.”

“I wouldn’t try and claim that everybody is sensitive to gluten, nor would I try and claim that removing gluten from your diet makes it a healthy diet.”

“Let’s say you’ve got the suspicion that you’re sensitive to milk or cheese or soy or nuts or gluten or something else, the gold standard is to remove those foods from your diet for a period, see how you do and then experiment with reintroducing them.”

“Every time I go and do something, I’m always looking for small differences.”

“I find that once you get good at noticing these small changes, you won’t just notice them in your environment around you, you’ll also notice them in yourself.”

“One person’s greatest problem is going to be not an issue at all for the next person and vice versa.”

“Different people respond in different ways to stress and your job is to find the tools that allow you to appropriately manage stress.”

The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use.

If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

Followers of the barefoot movement maintain the practice both significantly reduces injury and improves running performance. But is there real, scientific proof to back these claims?

According to Dr. Irene Davis, the answer is a resounding yes.

Irene is one of sport’s leading experts on running biomechanics and injury as well as the most credible minimalist shoe and barefoot running advocate in the world. A professor in the Department of Physical Medicine and Rehabilitation at Harvard Medical School, Irene’s research revolves primarily around the relationship between lower extremity mechanics and injury.

She’s devoted the last decade to developing protocols to alter runners’ gait patterns and thereby reduce those mechanics known to cause injury - mechanics, as Irene has learned, often caused by footwear.

Listen in as Irene explains how the evolution of footwear has ultimately come to defy our own.

Here are some of the topics we’ll discuss today:

Irene’s background and running biomechanics research

How Irene became a barefoot and minimalist shoe advocate

Why injury rates are so high among runners

Differences in biomechanics between traditional shoes, minimalist, and barefoot

How to modify running gait to reduce risk for injury and improve performance

How to strengthen your feet

How to transition to minimalist shoes/barefoot running if interested

Minimalist shoe brands

Questions Irene is asked:

4:30 What research are you involved in?

4:54 How did you get involved in biomechanics research?

5:36 Were you initially working with the general public or professional athletes?

6:22 Given your prior background, when and why did you become a barefoot running advocate?

9:12 Why do you think so many runners get injured every year?

10:44 Why do you believe supportive footwear is causing injuries?

14:03 Are these shoes encouraging heel-striking?

16:29 Is it correct to assume that strengthening your intrinsic and extrinsic muscles will correct issues?

18:46 Why do shod runners with a forefoot strike have the best loading-rates?

21:04 How should someone go about altering their stride?

24:07 What is ‘doming’?

26:35 How could a runner perform weight-bearing exercises while doming?

30:38 Can an injured runner do these exercises?

31:27 Are there significant differences in alignment between runners in shoes and barefoot runners?

32:35 How is dynamic stability affected by footwear from barefoot to minimal to standard running shoe?

38:48 What brands of minimalist shoes would you recommend?

43:07 Where do you see the future of barefoot running going?

45:06 As a barefoot runner, can you run on any surface or are some more preferred?

49:41 How can a traditional runner transition to barefoot running?

55:01 The Final Kick Round

Quotes by Irene:

“Based on our hypothesis, barefoot running really is the model we should be using in terms of running style because it’s closest to the way that we were adapted to run.

There is something called the “mismatch” theory of evolution that says we’re not using our bodies in the way they were adapted….and saying we’re not eating the food we were adapted to eat. But I like to extend that also to running because I think that the footwear that we have gotten ourselves into….has actually changed the way that we run so that we are not running in a way that we were designed or adapted to run.

We need to be open to new ideas, and you may need to evolve in your thinking. What the truth is today may not be the truth 10 years from now, and the truth 10 years ago may not be the truth today.

Running is in our genes: you don’t need to be taught to run. You run automatically as you develop. It’s one of the motor skills you develop as a child, and so running is something that is innate in us. You do it for survival, and so it shouldn’t be an activity at which we get injured at such a high rate….It would be like birds getting wing injuries or fish getting fin injuries at a high rate.

If you think about it, if you were jumping off a high step and you were going to land in sand, you’re going to stiffen your leg. But if you know that’s concrete that you’re landing in, you’re going to soften your leg. And we do it without even thinking about it….So if you take someone who’s adapted to cushioning and have them run without cushioning, their load rates are going to be much higher.

If you consider the fact that there’s a 52% lifetime risk of developing achilles tendonitis….and most people are heel-strikers, then you start to wonder perhaps if people were landing on the ball of their foot and actually resulting in stiffer, stronger tendons, maybe that rate - that statistic - would be significantly lower.

There is evidence that the more you take away from the foot, the greater tendency you have to land on the ball of your foot….and we have basically shown that forefoot strikers in general have lower rates of loading than mid-foot strikers or forefoot strikers.

‘Lose the foam and dome!’

‘Minimal footwear running is science and evolution in perfect harmony.’

The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use.

If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

]]>Since Christopher McDougall popularized the practice in his 2009 publication of Born to Run, more and more runners have been opting for minimalist shoes or, ditching the foam altogether, barefoot running.

Followers of the barefoot movement maintain the practice both significantly reduces injury and improves running performance. But is there real, scientific proof to back these claims?

According to Dr. Irene Davis, the answer is a resounding yes.

Irene is one of sport’s leading experts on running biomechanics and injury as well as the most credible minimalist shoe and barefoot running advocate in the world. A professor in the Department of Physical Medicine and Rehabilitation at Harvard Medical School, Irene’s research revolves primarily around the relationship between lower extremity mechanics and injury.

She’s devoted the last decade to developing protocols to alter runners’ gait patterns and thereby reduce those mechanics known to cause injury - mechanics, as Irene has learned, often caused by footwear.

Listen in as Irene explains how the evolution of footwear has ultimately come to defy our own.

Here are some of the topics we’ll discuss today:

Irene’s background and running biomechanics research

How Irene became a barefoot and minimalist shoe advocate

Why injury rates are so high among runners

Differences in biomechanics between traditional shoes, minimalist, and barefoot

How to modify running gait to reduce risk for injury and improve performance

How to strengthen your feet

How to transition to minimalist shoes/barefoot running if interested

Minimalist shoe brands

Questions Irene is asked:

4:30 What research are you involved in?

4:54 How did you get involved in biomechanics research?

5:36 Were you initially working with the general public or professional athletes?

6:22 Given your prior background, when and why did you become a barefoot running advocate?

9:12 Why do you think so many runners get injured every year?

10:44 Why do you believe supportive footwear is causing injuries?

14:03 Are these shoes encouraging heel-striking?

16:29 Is it correct to assume that strengthening your intrinsic and extrinsic muscles will correct issues?

18:46 Why do shod runners with a forefoot strike have the best loading-rates?

21:04 How should someone go about altering their stride?

24:07 What is ‘doming’?

26:35 How could a runner perform weight-bearing exercises while doming?

30:38 Can an injured runner do these exercises?

31:27 Are there significant differences in alignment between runners in shoes and barefoot runners?

32:35 How is dynamic stability affected by footwear from barefoot to minimal to standard running shoe?

38:48 What brands of minimalist shoes would you recommend?

43:07 Where do you see the future of barefoot running going?

45:06 As a barefoot runner, can you run on any surface or are some more preferred?

49:41 How can a traditional runner transition to barefoot running?

55:01 The Final Kick Round

Quotes by Irene:

“Based on our hypothesis, barefoot running really is the model we should be using in terms of running style because it’s closest to the way that we were adapted to run.

There is something called the “mismatch” theory of evolution that says we’re not using our bodies in the way they were adapted….and saying we’re not eating the food we were adapted to eat. But I like to extend that also to running because I think that the footwear that we have gotten ourselves into….has actually changed the way that we run so that we are not running in a way that we were designed or adapted to run.

We need to be open to new ideas, and you may need to evolve in your thinking. What the truth is today may not be the truth 10 years from now, and the truth 10 years ago may not be the truth today.

Running is in our genes: you don’t need to be taught to run. You run automatically as you develop. It’s one of the motor skills you develop as a child, and so running is something that is innate in us. You do it for survival, and so it shouldn’t be an activity at which we get injured at such a high rate….It would be like birds getting wing injuries or fish getting fin injuries at a high rate.

If you think about it, if you were jumping off a high step and you were going to land in sand, you’re going to stiffen your leg. But if you know that’s concrete that you’re landing in, you’re going to soften your leg. And we do it without even thinking about it….So if you take someone who’s adapted to cushioning and have them run without cushioning, their load rates are going to be much higher.

If you consider the fact that there’s a 52% lifetime risk of developing achilles tendonitis….and most people are heel-strikers, then you start to wonder perhaps if people were landing on the ball of their foot and actually resulting in stiffer, stronger tendons, maybe that rate - that statistic - would be significantly lower.

There is evidence that the more you take away from the foot, the greater tendency you have to land on the ball of your foot….and we have basically shown that forefoot strikers in general have lower rates of loading than mid-foot strikers or forefoot strikers.

‘Lose the foam and dome!’

‘Minimal footwear running is science and evolution in perfect harmony.’

The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use.

If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

There are a lot of options for fueling and hydration products on the market. But beyond taste and marketing lies efficacy: is the product doing the job you need it to do when you need it to do it? There are also some misconceptions and myths that, while generally accepted, are not actually based in physiological fact. And muddying the waters further are the inherent physiological differences between men and women. If you’ve ever been confused standing in front of a sports drink display, you’re not alone.

Enter Stacy Sims, an Environmental Exercise Physiologist and Nutrition Scientist specializing in sex differences of heat and/or altitude stress, recovery, genetics, and nutrition to moderate adaptive responses for performance. Stacy is a Senior Research Fellow at The University Of Waikato and author ofROAR, which helps women understand and work with their physiology for better performance.

That’s not to say that there’s no information in here for men. Stacy passionately explains the why’s and when’s of fueling, hydration and more for both men and women. This episode will help you re-evaluate your fueling and hydration strategy to provide more optimal results.

Here are some of the topics we’ll discuss today:

Issues with the product functionality of the modern sports drink industry.

How to fuel and hydrate while training vs. while racing; and how needs change based on environmental conditions and gender.

What causes most cramping while running (it’s not what you think).

Why drinking more water isn’t necessarily helpful.

The specific needs of female athletes and how oral contraceptives compromise performance.

Questions Stacy is asked:

5:25 What was your mission with Osmo, what is your mission now with Nuun and what is the history of the sports drink industry?

6:59 Has the sports drink industry been geared more towards palatability than osmolality?

8:55 Have you discovered that it’s better to separate fueling and hydrating altogether?

10:55 How does this play into recovery & post-workout drinks?

12:45 What would be a good fuel strategy during a marathon or long run?

14:36 How do you feel about all natural gels?

16:01 Why are you not a fan of electrolyte pills or salt tabs?

18:34 Does cramping have anything to do with dehydration or potassium deficiency?

19:43 How should a runner determine how and when to hydrate as well as to take electrolytes?

21:57 How do women’s hydration needs vary throughout the stages of their menstrual cycle?

23:49 How should a woman who is having her period leading into a race alter her hydration strategy?

24:40 What do you mean by “Women are not small men” and how do men’s and women’s protein and carb requirements differ?

27:30 Are you not a proponent of oral contraception for high performance female athletes?

29:04 What would you suggest to female athletes as a safe alternative to the pill?

30:07 What is your take on the popular high fat / low carb diet in general and for men vs. women specifically?

33:01 Do women need carbs as endurance athletes?

33:36 Does sugar actually inhibit one’s ability to use fat as fuel?

35:01 Out of all the different types, which sugars are best?

36:39 What about honey?

37:06 What are the best solid foods to use to fuel for training and competition?

38:28 How does ambient temperature affect how people process different foods?

38:41 What should people consume post-run, especially post-workout or post-long run to facilitate glycogen repletion, fluid balance and overall recovery?

40:16 How has your partnership with Nuun been so far and what’s in the works with them?

43:08 What is the new product Nuun just released?

47:50 The Final Kick Round

Quotes by Stacy:

“No one’s really pushing down on ‘we need fluid first’, because you can live 3 or 4 days without hydration and you can live 7-90 days without food; so from a functionality and a physiological point, you really want to look at the hydration and not the carbohydrate intake.”

“A sports drink is like a sofa bed; it’s not a good bed, it’s not a good sofa, because you’re trying to merge two things that shouldn’t be merged.”

“When we think about all this engineered nutrition, you’re taking concentrated carbohydrate and putting it in this compromised gut.”

“It’s not about eating a whole bunch of food at once, it’s a sip, sip, nibble, nibble approach.”

“Use water for something up to an hour, but if something’s intense you need more than water, because water doesn’t hydrate.”

“After 2 hours… your thirst is not a very good representation of what’s happening.”

“Getting people to understand that what you read in a general scope does not necessarily apply to women because the research hasn’t been done on women.”

The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use.

If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

There are a lot of options for fueling and hydration products on the market. But beyond taste and marketing lies efficacy: is the product doing the job you need it to do when you need it to do it? There are also some misconceptions and myths that, while generally accepted, are not actually based in physiological fact. And muddying the waters further are the inherent physiological differences between men and women. If you’ve ever been confused standing in front of a sports drink display, you’re not alone.

Enter Stacy Sims, an Environmental Exercise Physiologist and Nutrition Scientist specializing in sex differences of heat and/or altitude stress, recovery, genetics, and nutrition to moderate adaptive responses for performance. Stacy is a Senior Research Fellow at The University Of Waikato and author of ROAR, which helps women understand and work with their physiology for better performance.

That’s not to say that there’s no information in here for men. Stacy passionately explains the why’s and when’s of fueling, hydration and more for both men and women. This episode will help you re-evaluate your fueling and hydration strategy to provide more optimal results.

Here are some of the topics we’ll discuss today:

Issues with the product functionality of the modern sports drink industry.

How to fuel and hydrate while training vs. while racing; and how needs change based on environmental conditions and gender.

What causes most cramping while running (it’s not what you think).

Why drinking more water isn’t necessarily helpful.

The specific needs of female athletes and how oral contraceptives compromise performance.

5:25 What was your mission with Osmo, what is your mission now with Nuun and what is the history of the sports drink industry?

6:59 Has the sports drink industry been geared more towards palatability than osmolality?

8:55 Have you discovered that it’s better to separate fueling and hydrating altogether?

10:55 How does this play into recovery & post-workout drinks?

12:45 What would be a good fuel strategy during a marathon or long run?

14:36 How do you feel about all natural gels?

16:01 Why are you not a fan of electrolyte pills or salt tabs?

18:34 Does cramping have anything to do with dehydration or potassium deficiency?

19:43 How should a runner determine how and when to hydrate as well as to take electrolytes?

21:57 How do women’s hydration needs vary throughout the stages of their menstrual cycle?

23:49 How should a woman who is having her period leading into a race alter her hydration strategy?

24:40 What do you mean by “Women are not small men” and how do men’s and women’s protein and carb requirements differ?

27:30 Are you not a proponent of oral contraception for high performance female athletes?

29:04 What would you suggest to female athletes as a safe alternative to the pill?

30:07 What is your take on the popular high fat / low carb diet in general and for men vs. women specifically?

33:01 Do women need carbs as endurance athletes?

33:36 Does sugar actually inhibit one’s ability to use fat as fuel?

35:01 Out of all the different types, which sugars are best?

36:39 What about honey?

37:06 What are the best solid foods to use to fuel for training and competition?

38:28 How does ambient temperature affect how people process different foods?

38:41 What should people consume post-run, especially post-workout or post-long run to facilitate glycogen repletion, fluid balance and overall recovery?

40:16 How has your partnership with Nuun been so far and what’s in the works with them?

43:08 What is the new product Nuun just released?

47:50 The Final Kick Round

Quotes by Stacy:

“No one’s really pushing down on ‘we need fluid first’, because you can live 3 or 4 days without hydration and you can live 7-90 days without food; so from a functionality and a physiological point, you really want to look at the hydration and not the carbohydrate intake.”

“A sports drink is like a sofa bed; it’s not a good bed, it’s not a good sofa, because you’re trying to merge two things that shouldn’t be merged.”

“When we think about all this engineered nutrition, you’re taking concentrated carbohydrate and putting it in this compromised gut.”

“It’s not about eating a whole bunch of food at once, it’s a sip, sip, nibble, nibble approach.”

“Use water for something up to an hour, but if something’s intense you need more than water, because water doesn’t hydrate.”

“After 2 hours… your thirst is not a very good representation of what’s happening.”

“Getting people to understand that what you read in a general scope does not necessarily apply to women because the research hasn’t been done on women.”

The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use.

If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

--

Thank you to our sponsors for supporting Run to the Top

]]>54:19cleanRTTT 2017-04-19 Mo AlkhawaldehWed, 19 Apr 2017 05:20:48 +0000Running podcast to motivate & help runners of every level run their best. Sinead Haughey interviews running influencers, scientists, psychologists, nutritionists, & everyday runners with inspiring stories.]]>Running podcast to motivate & help runners of every level run their best. Sinead Haughey interviews running influencers, scientists, psychologists, nutritionists, & everyday runners with inspiring stories.]]>55:18cleanThe Superfood of Champions: How Beets Can Improve Performance in Just Days - Dr. Andrew JonesWed, 12 Apr 2017 04:37:33 +0000Beet juice has become all the rage in the running world over the last few years, and for that we can thank Dr. Andrew Jones (aka @AndyBeetroot on Twitter).

With the help of his team at the University of Exeter, Andrew discovered beetroot’s natural performance enhancing benefits back in 2014 and continues exploring new ways for runners to fully capitalize on them. These benefits include a reduction in the cost of oxygen during exercise (and therefore perceived effort) as well as a boost in cognitive function, which, let’s face it, we could all use when the going gets tough at the end of a race.

And Andrew’s scientific pursuits don’t stop there. While he’s known more recently for his work with beetroot, Andrew is also the associate dean of Research and Knowledge Transfer, a professor of applied physiology, the Head of Sport and Health Sciences, and the leader of the Bioenergetics and Human Performance Research Group at the University of Exeter.

When he’s not studying beetroot’s ergogenic effects, he’s one of sport’s leading physiologists. Specializing in VO2 kinetics, he works with a variety of elite athletes and was the longtime physiologist to both Jo Pavey, who just 3 years ago became the oldest European female 10K champion at the age of 40, as well as Paula Radcliffe, who holds the world record in the marathon.

Let’s just say Andrew knows his stuff, and between all his groundbreaking research and expertise there’s a good chance you’ll have a hankering for some beets by the end of this interview.

Here are some of the topics we’ll discuss today:

Andrew’s work as a leading physiologist

The importance of VO2 max to performance

The research on beetroot to date and what’s next

Beetroot’s performance benefits

How to integrate beetroot in your diet for the best results

Questions Andrew is asked:

3:31 Andrew’s background

5:53 Working with endurance athletes in your role as a physiologist

8:10 How important do you think VO2 Max is to athletic performance?

9:18 What studies are you currently working on?

10:53 How did you originally become interested in beetroot?

14:54 In your study, how long did it take for subjects to start seeing results from beetroot?

16:26 Would endurance athletes get the same benefits from beetroot as shorter, high-intensity athletes?

19:44 How much of your research has focused on the benefits of beetroot for recreational athletes vs. elite athletes?

22:03 When you studied lesser experienced runners, did you see any changes in their VO2 Max numbers?

24:37 Would this also speed up recovery rates?

26:42 Are there any other food sources that contain a high concentration of nitrate?

28:50 Are micro nutrients more easily absorbed via liquid form?

29:33 How do our bodies process nitrate?

32:41 Is there an effective beet product that is mobile-friendly?

36:17 How can people integrate beetroot into their diets and training programs for best results?

38:11 Why would you recommend 3-4 weeks on followed by a break from taking it?

38:54 Would consuming beetroot midway through a long run provide any benefits?

41:54 Are there any GI issues or side effects to be aware of?

43:40 How much headroom do you think there is for beetroot research as an ergogenic aid?

49:42 The Final Kick Round

Quotes by GUEST:

“One of my specialities is VO2 kinetics: so when the gun fires at the beginning of a race, how quickly we can switch on our aerobic energy system to meet the energy demand by utilizing the oxygen that we breath in.”

“I’m very interested in the impact of the work that we do in the lab on actually changing practicing athletes and helping them improve their performance….So my PHD was really all about what’s the best approach we can use in the lab to measure the things in runners we know are important to their success and then relating that to the training that they do.”

“If you can understand the basis of fatigue, then that can help you understand performance more generally, and obviously that has applications in the elderly, the general public, and people with various diseases as well.”

“A chance encounter with a paper that surprised me in a journal led me to investigate the same topic further, and we’ve continued in that vein for probably the last eight years or so because the results were so - you know, it was one of those “eureka moments” that you get so rarely in science.”

“It looks as if in the condition where the participants took the nitrate top up halfway through, they were able to slightly spare the muscle glycogen concentration, which over the course of a marathon would be a beneficial thing to happen.”

Mentioned in this podcast:

The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use.

If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

]]>Beet juice has become all the rage in the running world over the last few years, and for that we can thank Dr. Andrew Jones (aka @AndyBeetroot on Twitter).

With the help of his team at the University of Exeter, Andrew discovered beetroot’s natural performance enhancing benefits back in 2014 and continues exploring new ways for runners to fully capitalize on them. These benefits include a reduction in the cost of oxygen during exercise (and therefore perceived effort) as well as a boost in cognitive function, which, let’s face it, we could all use when the going gets tough at the end of a race.

And Andrew’s scientific pursuits don’t stop there. While he’s known more recently for his work with beetroot, Andrew is also the associate dean of Research and Knowledge Transfer, a professor of applied physiology, the Head of Sport and Health Sciences, and the leader of the Bioenergetics and Human Performance Research Group at the University of Exeter.

When he’s not studying beetroot’s ergogenic effects, he’s one of sport’s leading physiologists. Specializing in VO2 kinetics, he works with a variety of elite athletes and was the longtime physiologist to both Jo Pavey, who just 3 years ago became the oldest European female 10K champion at the age of 40, as well as Paula Radcliffe, who holds the world record in the marathon.

Let’s just say Andrew knows his stuff, and between all his groundbreaking research and expertise there’s a good chance you’ll have a hankering for some beets by the end of this interview.

Here are some of the topics we’ll discuss today:

Andrew’s work as a leading physiologist

The importance of VO2 max to performance

The research on beetroot to date and what’s next

Beetroot’s performance benefits

How to integrate beetroot in your diet for the best results

Questions Andrew is asked:

3:31 Andrew’s background

5:53 Working with endurance athletes in your role as a physiologist

8:10 How important do you think VO2 Max is to athletic performance?

9:18 What studies are you currently working on?

10:53 How did you originally become interested in beetroot?

14:54 In your study, how long did it take for subjects to start seeing results from beetroot?

16:26 Would endurance athletes get the same benefits from beetroot as shorter, high-intensity athletes?

19:44 How much of your research has focused on the benefits of beetroot for recreational athletes vs. elite athletes?

22:03 When you studied lesser experienced runners, did you see any changes in their VO2 Max numbers?

24:37 Would this also speed up recovery rates?

26:42 Are there any other food sources that contain a high concentration of nitrate?

28:50 Are micro nutrients more easily absorbed via liquid form?

29:33 How do our bodies process nitrate?

32:41 Is there an effective beet product that is mobile-friendly?

36:17 How can people integrate beetroot into their diets and training programs for best results?

38:11 Why would you recommend 3-4 weeks on followed by a break from taking it?

38:54 Would consuming beetroot midway through a long run provide any benefits?

41:54 Are there any GI issues or side effects to be aware of?

43:40 How much headroom do you think there is for beetroot research as an ergogenic aid?

49:42 The Final Kick Round

Quotes by GUEST:

“One of my specialities is VO2 kinetics: so when the gun fires at the beginning of a race, how quickly we can switch on our aerobic energy system to meet the energy demand by utilizing the oxygen that we breath in.”

“I’m very interested in the impact of the work that we do in the lab on actually changing practicing athletes and helping them improve their performance….So my PHD was really all about what’s the best approach we can use in the lab to measure the things in runners we know are important to their success and then relating that to the training that they do.”

“If you can understand the basis of fatigue, then that can help you understand performance more generally, and obviously that has applications in the elderly, the general public, and people with various diseases as well.”

“A chance encounter with a paper that surprised me in a journal led me to investigate the same topic further, and we’ve continued in that vein for probably the last eight years or so because the results were so - you know, it was one of those “eureka moments” that you get so rarely in science.”

“It looks as if in the condition where the participants took the nitrate top up halfway through, they were able to slightly spare the muscle glycogen concentration, which over the course of a marathon would be a beneficial thing to happen.”

The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use.

If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

]]>57:07cleanWhy Your Best Accomplishment Should Be Your Next One - Dave McGillivrayWed, 05 Apr 2017 04:00:00 +0000Why Your Best Accomplishment Should Be Your Next One - Director of the Boston Marathon Dave McGillivray

Race director, philanthropist, motivational speaker, accomplished athlete - Dave McGillivray is a professional with a purpose. From his extraordinary run across the U.S. to benefit the Jimmy Fund and Dana-Farber Cancer Institute in 1978 to serving as technical director then race director of the BAA Boston Marathon since the 1980s, McGillivray has helped organize more than 900 mass participatory events since founding DMSE, Inc. in 1981, while raising millions for worthy causes close to his heart.

In this episode, Dave shares with us his perspective on how running and races have changed over the years, as well as describing his own accomplishments and outlook. The Boston Marathon is arguably one of the most iconic races and one whose meaning has grown even more since the tragedy in 2013. I know that many of you are in the final stages of preparing for this event and I think this inside view may get you even more psyched up. If that’s possible.

Here are some of the topics we’ll discuss today:

Dave’s personal running accomplishments

Dave’s drive for, and various types of, philanthropy

His perspective on past and future accomplishments

What’s actually involved in putting together a major racing event

How Dave has maintained his high fitness level.

Questions Dave is asked:

5:39 What is your running background?

7:22 What was your initial spark to start running?

10:34 What is the story behind your starting the first sanctioned running club inside a maximum security prison?

13:56 How was your experience with your 24-hour swim?

17:10 How do you feel running has evolved since the 1970’s?

20:40 Would you agree that there are many more recreational runners now than in the ‘70’s?

22:06 Do you feel that all races should have a qualifying standard like the Boston Marathon?

23:45 What does it mean to be a race director?

27:10 How has your approach to organizing the marathon changed since 2013?

28:39 How has the atmosphere of the race changed since then?

29:52 Besides security increases, what are some of the other challenges you have to address as a race director?

32:14 What is the best part about your job?

33:47 How do you will yourself to run the course every year after the marathon is over?

36:10 How have you managed to remain fit?

37:42 Have you had to alter your training at all or just other areas of your life?

41:16 The Final Kick Round

Quotes by Dave:

“I just knew as I was running across America, going through 120 degrees in the desert, or running over the Rocky Mountains or running 50-60 miles a day, even though that might have been somewhat painful, it paled in comparison to what these kids were going through.”

“Kids ask me all the time: ‘What’s your best accomplishment?’ and I invariably say to them, ‘My best accomplishment is my next one.’”

“I help raise the level of self-esteem and self-confidence of tens of thousands of people in America”

“The toughest part about running a race is signing the application.”

“I have a button in my office that says: ‘My job’s secure; no one else wants it’.”

“The runners and race management have had to learn a whole new system. And sometimes people have a tough time with change, but eventually, after a year or two, it’s not change anymore; it’s become the norm.”

“I think the spirit from all the people who realize that good will always overcome evil has certainly been infectious for everybody.”

The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use.

If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

]]>Why Your Best Accomplishment Should Be Your Next One - Director of the Boston Marathon Dave McGillivray

Race director, philanthropist, motivational speaker, accomplished athlete - Dave McGillivray is a professional with a purpose. From his extraordinary run across the U.S. to benefit the Jimmy Fund and Dana-Farber Cancer Institute in 1978 to serving as technical director then race director of the BAA Boston Marathon since the 1980s, McGillivray has helped organize more than 900 mass participatory events since founding DMSE, Inc. in 1981, while raising millions for worthy causes close to his heart.

In this episode, Dave shares with us his perspective on how running and races have changed over the years, as well as describing his own accomplishments and outlook. The Boston Marathon is arguably one of the most iconic races and one whose meaning has grown even more since the tragedy in 2013. I know that many of you are in the final stages of preparing for this event and I think this inside view may get you even more psyched up. If that’s possible.

Here are some of the topics we’ll discuss today:

Dave’s personal running accomplishments

Dave’s drive for, and various types of, philanthropy

His perspective on past and future accomplishments

What’s actually involved in putting together a major racing event

How Dave has maintained his high fitness level.

Questions Dave is asked:

5:39 What is your running background?

7:22 What was your initial spark to start running?

10:34 What is the story behind your starting the first sanctioned running club inside a maximum security prison?

13:56 How was your experience with your 24-hour swim?

17:10 How do you feel running has evolved since the 1970’s?

20:40 Would you agree that there are many more recreational runners now than in the ‘70’s?

22:06 Do you feel that all races should have a qualifying standard like the Boston Marathon?

23:45 What does it mean to be a race director?

27:10 How has your approach to organizing the marathon changed since 2013?

28:39 How has the atmosphere of the race changed since then?

29:52 Besides security increases, what are some of the other challenges you have to address as a race director?

32:14 What is the best part about your job?

33:47 How do you will yourself to run the course every year after the marathon is over?

36:10 How have you managed to remain fit?

37:42 Have you had to alter your training at all or just other areas of your life?

41:16 The Final Kick Round

Quotes by Dave:

“I just knew as I was running across America, going through 120 degrees in the desert, or running over the Rocky Mountains or running 50-60 miles a day, even though that might have been somewhat painful, it paled in comparison to what these kids were going through.”

“Kids ask me all the time: ‘What’s your best accomplishment?’ and I invariably say to them, ‘My best accomplishment is my next one.’”

“I help raise the level of self-esteem and self-confidence of tens of thousands of people in America”

“The toughest part about running a race is signing the application.”

“I have a button in my office that says: ‘My job’s secure; no one else wants it’.”

“The runners and race management have had to learn a whole new system. And sometimes people have a tough time with change, but eventually, after a year or two, it’s not change anymore; it’s become the norm.”

“I think the spirit from all the people who realize that good will always overcome evil has certainly been infectious for everybody.”

The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use.

If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

]]>50:16cleanHow to Protect Your Heart for the Miles Ahead with Dr. John Mandrola, Lennard Zinn and Chris CaseWed, 29 Mar 2017 04:00:00 +0000

The Haywire Heart with Dr. John Mandrola, Lennard Zinn, and Chris Case

It’s been said that if a little does a good job, then a lot is even better and too much is probably just right. However, evidence indicates that too much exercise, like that experienced by years of endurance sports, can lead to what is known as “athlete’s heart” - a host of conditions easy for physicians to misdiagnose.

In this episode, we are joined byDr. John Mandrola, Lennard Zinn, and Chris Case, the co-authors of The Haywire Heart. Their book details numerous case studies, including that of co-author Lennard Zinn and the event that nearly killed him. Today, Lennard shares the story of his initial cardiac episode, diagnosis, and his new perspective on fitness as he still participates in endurance sports.

Dr. John Mandrola is a cardiac electrophysiologist and an active cyclist who had atrial fibrillation. He works in a private cardiology practice where he specializes in heart rhythm disorders. He is Chief Cardiology Correspondent for Medscape, the leading online resource for physicians and healthcare professionals seeking medical news and expert perspectives. He is a also a regular columnist for theHeart.org and VeloNews magazine.

This interview is informative, cautionary, and, at the same time, inspirational. Don’t forget: RunnersConnect members with training plans and / or Masters Subscriptions can getThe Haywire Heartfor 20% off by logging onto the RunnersConnect Dashboard > Resources > Member Perks.

Here are some of the topics we’ll discuss today:

What is, and what causes, “athlete’s heart”

Various risk factors

What can life be like after a cardiac diagnosis

How to recognize symptoms

How to work with your physician

Types of treatment available

Questions Guests are asked:

3:46 Was part of your intention withThe Haywire Heartto dispel the myth that ‘more is better”?

5:10 What is “athlete’s heart”

7:17 What is the most common heart condition caused by overtraining?

8:53 Lennard, what is your background as a cyclist and what led up to your diagnosis?

14:15 What are some of the symptoms you experience now?

15:16 What do you do when you experience your arrhythmia during exercise?

16:40 Dr. Mandrola, what is the risk of this for endurance athletes?

18:03 Is someone more at risk if they started running at a younger age vs. started later in life?

19:27 What were some of the difficulties in studying this?

21:44 Are there any other factors that might have influenced why there are fewer women with arrhythmias?

23:37 Is there a correlation between women being shorter than men that may reduce the risk in women?

24:05 For how long has this been studied?

24:43 Lennard, do you still cycle competitively?

30:39 How does living at higher elevation affect this condition?

32:21 How long have you been living in Boulder?

35:24 Were there any significant patterns that tied the case studies in the book together?

39:13 What types of treatments are available for arrhythmia?

41:42 Lennard, what type of business do you run in Boulder?

42:30 Were you trying to create an optimistic tone with your book?

43:57 Dr. Mandrola, are there any ways to reduce risk of “athlete’s heart”?

46:28 What would you recommend someone do if they experience symptoms?

50:30 The Final Kick Round

Quotes by Guests:

“The heart is a muscle, just like the bicep; if you do curls and weight lifting, like endurance exercise, your heart’s going to adapt. And endurance training causes lots of different changes to the heart.”

“I was about 15 minutes into this half-hour climb and I looked down and saw that my heart rate was now 220 (bpm) and it just stayed there; I just kept riding. And I felt fine. But after seven minutes of continuing that way and it never came down, then it seemed like that’s not the greatest thing to do to keep going.”

“I think in the coming years and decades, we’re going to learn more about women athletes and heart disease because more and more women are doing endurance athletics.”

“People seemed to follow a similar pattern in that initially they would essentially be in denial, and then there was the realization that this was something serious and there was the contemplation of how this is going to change my life / is this going to ruin my life / how will I ever be able to do what I love, and then, of course… hopefully, they will continue down the path that Lennard took and realize that this doesn’t mean that they have to never do what they love to do.”

“Pay attention to symptoms. Don’t ignore excessive trouble breathing or a racing heart that seems out of proportion to the effort.”

The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use.

If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

]]> The Haywire Heart with Dr. John Mandrola, Lennard Zinn, and Chris Case

It’s been said that if a little does a good job, then a lot is even better and too much is probably just right. However, evidence indicates that too much exercise, like that experienced by years of endurance sports, can lead to what is known as “athlete’s heart” - a host of conditions easy for physicians to misdiagnose.

In this episode, we are joined by Dr. John Mandrola, Lennard Zinn, and Chris Case, the co-authors of The Haywire Heart. Their book details numerous case studies, including that of co-author Lennard Zinn and the event that nearly killed him. Today, Lennard shares the story of his initial cardiac episode, diagnosis, and his new perspective on fitness as he still participates in endurance sports.

Dr. John Mandrola is a cardiac electrophysiologist and an active cyclist who had atrial fibrillation. He works in a private cardiology practice where he specializes in heart rhythm disorders. He is Chief Cardiology Correspondent for Medscape, the leading online resource for physicians and healthcare professionals seeking medical news and expert perspectives. He is a also a regular columnist for theHeart.org and VeloNews magazine.

This interview is informative, cautionary, and, at the same time, inspirational. Don’t forget: RunnersConnect members with training plans and / or Masters Subscriptions can get The Haywire Heart for 20% off by logging onto the RunnersConnect Dashboard > Resources > Member Perks.

Here are some of the topics we’ll discuss today:

What is, and what causes, “athlete’s heart”

Various risk factors

What can life be like after a cardiac diagnosis

How to recognize symptoms

How to work with your physician

Types of treatment available

Questions Guests are asked:

3:46 Was part of your intention with The Haywire Heart to dispel the myth that ‘more is better”?

5:10 What is “athlete’s heart”

7:17 What is the most common heart condition caused by overtraining?

8:53 Lennard, what is your background as a cyclist and what led up to your diagnosis?

14:15 What are some of the symptoms you experience now?

15:16 What do you do when you experience your arrhythmia during exercise?

16:40 Dr. Mandrola, what is the risk of this for endurance athletes?

18:03 Is someone more at risk if they started running at a younger age vs. started later in life?

19:27 What were some of the difficulties in studying this?

21:44 Are there any other factors that might have influenced why there are fewer women with arrhythmias?

23:37 Is there a correlation between women being shorter than men that may reduce the risk in women?

24:05 For how long has this been studied?

24:43 Lennard, do you still cycle competitively?

30:39 How does living at higher elevation affect this condition?

32:21 How long have you been living in Boulder?

35:24 Were there any significant patterns that tied the case studies in the book together?

39:13 What types of treatments are available for arrhythmia?

41:42 Lennard, what type of business do you run in Boulder?

42:30 Were you trying to create an optimistic tone with your book?

43:57 Dr. Mandrola, are there any ways to reduce risk of “athlete’s heart”?

46:28 What would you recommend someone do if they experience symptoms?

50:30 The Final Kick Round

Quotes by Guests:

“The heart is a muscle, just like the bicep; if you do curls and weight lifting, like endurance exercise, your heart’s going to adapt. And endurance training causes lots of different changes to the heart.”

“I was about 15 minutes into this half-hour climb and I looked down and saw that my heart rate was now 220 (bpm) and it just stayed there; I just kept riding. And I felt fine. But after seven minutes of continuing that way and it never came down, then it seemed like that’s not the greatest thing to do to keep going.”

“I think in the coming years and decades, we’re going to learn more about women athletes and heart disease because more and more women are doing endurance athletics.”

“People seemed to follow a similar pattern in that initially they would essentially be in denial, and then there was the realization that this was something serious and there was the contemplation of how this is going to change my life / is this going to ruin my life / how will I ever be able to do what I love, and then, of course… hopefully, they will continue down the path that Lennard took and realize that this doesn’t mean that they have to never do what they love to do.”

“Pay attention to symptoms. Don’t ignore excessive trouble breathing or a racing heart that seems out of proportion to the effort.”

The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use.

If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

This is a bittersweet episode, to be sure, for today we bid the fondest of farewells to our host for the last 2 years, Tina Muir, and introduce the new host for Run To The Top, Sinead Haughey.

Most recently, Sinead was the Director of Premium for RunnersConnect having been a 2-time NCAA Championship qualifier in the 10K at Furman University. Sinead shares her background with us, which includes running professionally for Zap Fitness and Reebok.

As the torch is passed from Tina to Sinead, Tina gives us a preview of her new venture: Running For Real. Every runner goes through a mentally rough stretch with running at some point, but very few are willing to share their challenges openly. With Running For Real, Tina is creating a safe environment for runners so they don’t have to suffer in silence with their struggles - whether it’s frustration with training, race results, or injury.

While we are all going to miss Tina and her contributions here, we wish her nothing but the absolute best as she blazes this new trail. And we are equally excited to welcome Sinead as the new host and voice of Run To The Top.

Here are some of the topics we’ll discuss today:

Getting to know new host Sinead Haughey

An inside look at Zap Fitness

RunnersConnect premium content and various ways to access it

Tina’s new focus: Running For Real

Why Tina is so passionate about the mental side of running that no one else is talking about

Questions Sinead is asked:

3:10 What was your collegiate and post-collegiate running experience?

4:33 What is an elite runner’s typical day at Zap Fitness like?

6:10 Why did you choose to run at Zap?

8:33 How does having a dedicated chef at Zap work?

9:33 What were some of the things you didn’t like about your post-collegiate experiences?

11:45 Before taking over the role as new host for Run To The Top, what were you doing for RunnersConnect?

14:25 How does the RunnersConnect Premium Content work? How can people get access to the Coach Chat?

16:21 The passing of the baton...

Questions Tina is asked

18:20 What are your post-RunnersConnect plans?

23:55 Do you find middle-aged runners more open about their running struggles than younger runners?

27:58 Will you be offering anything beyond your new podcast?

31:23 What’s one tactic people can use to remain mentally tough during a race?

36:17 How often did you use your ‘Mental Bottles’?

39:35 The Final Kick Rounds (double feature)

Quotes by Tina and Sinead:

“Something that I’m going to have to accept as a post-collegiate runner is that I’m not trying to score points for anybody anymore.” (Sinead)

“I think there’s definitely a pressure when you are younger to give off this vibe of being superhuman and never admitting that you need help. I think the elite world is even worse.” (Tina)

“Especially for new runners something they might find kind of intimidating coming into the sport is that there are just so many bad days, but once you get a good day it makes it all worth it.” (Sinead)

“I want to make sure that I do this right and I want to make it so that it can actually change people’s running lives forever rather than just be something they learn and then two races later they forget it and need something else.” (Tina)

“I love helping people with the mental side of things because that is something that is just so often neglected and it makes SUCH a big difference.” (Tina)

“You could be the fittest you’ve ever been in your life and you could still run the worst race of your life because your mental side could really break you apart.”

The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use.

If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

This is a bittersweet episode, to be sure, for today we bid the fondest of farewells to our host for the last 2 years, Tina Muir, and introduce the new host for Run To The Top, Sinead Haughey.

Most recently, Sinead was the Director of Premium for RunnersConnect having been a 2-time NCAA Championship qualifier in the 10K at Furman University. Sinead shares her background with us, which includes running professionally for Zap Fitness and Reebok.

As the torch is passed from Tina to Sinead, Tina gives us a preview of her new venture: Running For Real. Every runner goes through a mentally rough stretch with running at some point, but very few are willing to share their challenges openly. With Running For Real, Tina is creating a safe environment for runners so they don’t have to suffer in silence with their struggles - whether it’s frustration with training, race results, or injury.

While we are all going to miss Tina and her contributions here, we wish her nothing but the absolute best as she blazes this new trail. And we are equally excited to welcome Sinead as the new host and voice of Run To The Top.

Here are some of the topics we’ll discuss today:

Getting to know new host Sinead Haughey

An inside look at Zap Fitness

RunnersConnect premium content and various ways to access it

Tina’s new focus: Running For Real

Why Tina is so passionate about the mental side of running that no one else is talking about

Questions Sinead is asked:

3:10 What was your collegiate and post-collegiate running experience?

4:33 What is an elite runner’s typical day at Zap Fitness like?

6:10 Why did you choose to run at Zap?

8:33 How does having a dedicated chef at Zap work?

9:33 What were some of the things you didn’t like about your post-collegiate experiences?

11:45 Before taking over the role as new host for Run To The Top, what were you doing for RunnersConnect?

14:25 How does the RunnersConnect Premium Content work? How can people get access to the Coach Chat?

16:21 The passing of the baton...

Questions Tina is asked

18:20 What are your post-RunnersConnect plans?

23:55 Do you find middle-aged runners more open about their running struggles than younger runners?

27:58 Will you be offering anything beyond your new podcast?

31:23 What’s one tactic people can use to remain mentally tough during a race?

36:17 How often did you use your ‘Mental Bottles’?

39:35 The Final Kick Rounds (double feature)

Quotes by Tina and Sinead:

“Something that I’m going to have to accept as a post-collegiate runner is that I’m not trying to score points for anybody anymore.” (Sinead)

“I think there’s definitely a pressure when you are younger to give off this vibe of being superhuman and never admitting that you need help. I think the elite world is even worse.” (Tina)

“Especially for new runners something they might find kind of intimidating coming into the sport is that there are just so many bad days, but once you get a good day it makes it all worth it.” (Sinead)

“I want to make sure that I do this right and I want to make it so that it can actually change people’s running lives forever rather than just be something they learn and then two races later they forget it and need something else.” (Tina)

“I love helping people with the mental side of things because that is something that is just so often neglected and it makes SUCH a big difference.” (Tina)

“You could be the fittest you’ve ever been in your life and you could still run the worst race of your life because your mental side could really break you apart.”

The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use.

If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

That’s correct. 1972 Olympian, Jeff Galloway, who was self-coached and absorbed as much as he could from other runners has proven that to go fast, you should go slow. Hundreds of thousands of runners have trained with his method and the results he shares in this episode are nothing short of amazing.

Since starting his retail store, Phidippides, in Atlanta, Georgia in 1975, Jeff has listened to runners who were looking for better and better training strategies. He has developed training methods, retreats at multiple locations around the globe, written several books, trained runners directly and remotely, written for Runner's World, partnered with Disney… well, you get the idea.

We are so very lucky to have Jeff join us to tell us about his personal experiences with running and how his unique training philosophy has helped runners at all levels achieve great results while avoiding injury. This is likely to be one of those episodes that you listen to over and over because there is just so much good information. Be sure to check out the links below for even more tools and resources!

Here are some of the topics we’ll discuss today:

Jeff’s personal experiences running in college and his Olympic trials.

Jeff counterintuitive training methods including full distance training and Run Walk Run.

The benefits of group training.

How The Magic Mile accurately predicts a runner’s future race times.

How to leverage our human brain to keep our ‘Monkey Brain’ under control.

Questions Jeff is asked:

2:50 What are some of your favorite moments as a runner?

11:55 Do you think professional / elite runners today would give up a spot in a race to help a teammate advance?

13:30 How was it having a group working together in the early 1970’s?

15:06 What’s your theory on why there aren't more big groups of people who want to train together?

17:12 Should recreational runners train in groups?

19:26 How can people get involved in your training groups?

22:20 You have runners do a 26 - 29 mile run 3 weeks before their marathon at a slower pace for 6-7 hours?

24:38 So the only you’re adding on race day is running faster?

24:55 What exactly is the Magic Mile?

26:29 How do runners get their individual Magic Mile times?

26:59 Is it just running that mile as fast as you can?

27:51 What is the Run Walk Run method?

31:14 What would you like to say to runners who have a social stigma against walking?

33:51 Does the amount of walking differ for each person?

35:24 What is the ‘Monkey Brain’?

38:13 How long should the walk-breaks be?

40:00 How does it feel to have a training method named after you?

42:29 How does it feel to have a whole event series named after you?

45:07 What is involved in your retreats?

48:02 Do you have a favorite race you recommend all runners do at least once?

53:54 The Final Kick Round

Quotes by Jeff:

Even on the days when I was physically destroyed, which was most of the days during the first month, I felt better in my head and in my spirit than I had ever felt in my life.

I helped my father get into running when he was 52.

I never heard any of my Florida Track Club teammates brag unless they were being funny about something.

There is no doubt that when you have a stable of good runners you can get some really good workouts if the coach is monitoring the effort level and making sure the athletes aren’t running over their heads in workouts.

The reason our Group Retreats have expanded is because there is so much interest in getting individual help with running and learning hands-on: ‘How do you do these drills’, ‘What is my form like’, ‘Am I doing something wrong?’.

We found that people tend to hit the wall within about a mile of the that they ran on long runs within the last 3 weeks. And so, by going the (full race) distance, not only do people feel strong and have more belief that they CAN do it, but they actually run FASTER.

(The Run Walk Run) is a method that conserves resources that reduces injuries down to practically NOTHING and allows runners to run faster in long distances.

You are the captain of your ship. You are the one who determines how you’re going to run.

]]>Wait... What??

That’s correct. 1972 Olympian, Jeff Galloway, who was self-coached and absorbed as much as he could from other runners has proven that to go fast, you should go slow. Hundreds of thousands of runners have trained with his method and the results he shares in this episode are nothing short of amazing.

Since starting his retail store, Phidippides, in Atlanta, Georgia in 1975, Jeff has listened to runners who were looking for better and better training strategies. He has developed training methods, retreats at multiple locations around the globe, written several books, trained runners directly and remotely, written for Runner's World, partnered with Disney… well, you get the idea.

We are so very lucky to have Jeff join us to tell us about his personal experiences with running and how his unique training philosophy has helped runners at all levels achieve great results while avoiding injury. This is likely to be one of those episodes that you listen to over and over because there is just so much good information. Be sure to check out the links below for even more tools and resources!

Here are some of the topics we’ll discuss today:

Jeff’s personal experiences running in college and his Olympic trials.

Jeff counterintuitive training methods including full distance training and Run Walk Run.

The benefits of group training.

How The Magic Mile accurately predicts a runner’s future race times.

How to leverage our human brain to keep our ‘Monkey Brain’ under control.

Questions Jeff is asked:

2:50 What are some of your favorite moments as a runner?

11:55 Do you think professional / elite runners today would give up a spot in a race to help a teammate advance?

13:30 How was it having a group working together in the early 1970’s?

15:06 What’s your theory on why there aren't more big groups of people who want to train together?

17:12 Should recreational runners train in groups?

19:26 How can people get involved in your training groups?

22:20 You have runners do a 26 - 29 mile run 3 weeks before their marathon at a slower pace for 6-7 hours?

24:38 So the only you’re adding on race day is running faster?

24:55 What exactly is the Magic Mile?

26:29 How do runners get their individual Magic Mile times?

26:59 Is it just running that mile as fast as you can?

27:51 What is the Run Walk Run method?

31:14 What would you like to say to runners who have a social stigma against walking?

33:51 Does the amount of walking differ for each person?

35:24 What is the ‘Monkey Brain’?

38:13 How long should the walk-breaks be?

40:00 How does it feel to have a training method named after you?

42:29 How does it feel to have a whole event series named after you?

45:07 What is involved in your retreats?

48:02 Do you have a favorite race you recommend all runners do at least once?

53:54 The Final Kick Round

Quotes by Jeff:

Even on the days when I was physically destroyed, which was most of the days during the first month, I felt better in my head and in my spirit than I had ever felt in my life.

I helped my father get into running when he was 52.

I never heard any of my Florida Track Club teammates brag unless they were being funny about something.

There is no doubt that when you have a stable of good runners you can get some really good workouts if the coach is monitoring the effort level and making sure the athletes aren’t running over their heads in workouts.

The reason our Group Retreats have expanded is because there is so much interest in getting individual help with running and learning hands-on: ‘How do you do these drills’, ‘What is my form like’, ‘Am I doing something wrong?’.

We found that people tend to hit the wall within about a mile of the that they ran on long runs within the last 3 weeks. And so, by going the (full race) distance, not only do people feel strong and have more belief that they CAN do it, but they actually run FASTER.

(The Run Walk Run) is a method that conserves resources that reduces injuries down to practically NOTHING and allows runners to run faster in long distances.

You are the captain of your ship. You are the one who determines how you’re going to run.

As CEO of the New York Road Runners from 2005 to 2015, and having been involved with them since 1998, Mary Wittenberg helped the NY Marathon grow to include 400,000 participants, including 120,000 school children across multiple events and helped found the World Marathon Majors which connected the marathons in Boston, Berlin, London, Chicago and New York.

Since stepping down from NYRR, Mary is now Global CEO of Virgin Sport and together with Richard Branson, she is re-inventing group athleticism to encourage as many people as possible to experience social running.

Virgin Sport has four weekend multi-events on the calendar with more to follow. And you know if Richard Branson is involved, these fitness festivals will truly be special.

In this episode Mary tells us about the philosophy behind Virgin Sport and how they are engaging athletes of all levels. She also goes into detail about the events currently on the calendar as well as what the future of Virgin Sport looks like.

She shares her experiences of running, both as an athlete and as a race organizer and group leader. Her passion for running and fitness shine through in this conversation.

She is an inspiration and we are all very lucky to have her join us on Run To The Top.

Here are some of the topics we’ll discuss today:

How Mary’s rowing team led to her becoming a runner

What Mary did as CEO of NYRR and how the youth program grew under her leadership

What it was like to run the NYM after being the CEO.

Why she believes running is for just about everyone, especially kids

The current and future vision of Virgin Sport

Questions Mary is asked:

3:14 What is your background as a runner?

4:40 How much has competitive running changed since you were a more serious athlete?

6:13 Had it been an available option would you have continued post-collegiate running?

6:57 Do you still run now?

8:22 What was it like to run the New York Marathon after having been the director for so long?

11:53 What did being the CEO of New York Road Runners entail?

15:33 Why did you feel it was so important to build it at a youth level vs. focusing on adults?

17:20 Of the 50+ NYRR events, which is your favorite?

18:10 What about being the first female marathon race director?

19:29 Why do you think it’s important to have other events outside of traditional marathons for people to choose from and do you think other cities will adopt these, too

21:31 What about your current job as CEO of Virgin Sport?

23:33 What can you tell us about these initial four festivals you have scheduled?

26:08 Can people pick and choose which events they want to do, can they do all of them?

27:18 How do potential future events look for Virgin Sport beyond these first four cities?

28:43 How could someone get involved in these events?

30:03 What is it about running that makes you want to share it with as many people as possible?

31:56 Where you would like Virgin Sport to be in 10 years?

33:07 What can more recreational runners do in their own world to inspire others?

34:57 What do you think about Park Run?

38:09 The Final Kick Round

Quotes by Mary:

I think there’s many more opportunities today for young runners and athletes in other sports that switch to running to find a post-collegiate running group and run pretty seriously.

You realize as time goes on that there are still roadblocks to women in leadership.

If you fit running and some high intensity running into your life, it may be the best way for you to get healthy and fit. It’s not just about the marathon.

I have always had this burning desire to take the model of community based running and fitness on the road.

We’re in the experience business.

Our Proposition is based on bringing people together.

For us, the challenger in the industry is not other people putting on events, because from a mission of purpose that’s awesome they’re doing that. Our challenge is the things that stop people; the comfortable bed, the super-busy workday.

Just by getting out the door every day, you inspire people. When people see people running, other people realize: ‘Oh. maybe I can do that, too.’

The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use.

If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

As CEO of the New York Road Runners from 2005 to 2015, and having been involved with them since 1998, Mary Wittenberg helped the NY Marathon grow to include 400,000 participants, including 120,000 school children across multiple events and helped found the World Marathon Majors which connected the marathons in Boston, Berlin, London, Chicago and New York.

Since stepping down from NYRR, Mary is now Global CEO of Virgin Sport and together with Richard Branson, she is re-inventing group athleticism to encourage as many people as possible to experience social running.

Virgin Sport has four weekend multi-events on the calendar with more to follow. And you know if Richard Branson is involved, these fitness festivals will truly be special.

In this episode Mary tells us about the philosophy behind Virgin Sport and how they are engaging athletes of all levels. She also goes into detail about the events currently on the calendar as well as what the future of Virgin Sport looks like.

She shares her experiences of running, both as an athlete and as a race organizer and group leader. Her passion for running and fitness shine through in this conversation.

She is an inspiration and we are all very lucky to have her join us on Run To The Top.

Here are some of the topics we’ll discuss today:

How Mary’s rowing team led to her becoming a runner

What Mary did as CEO of NYRR and how the youth program grew under her leadership

What it was like to run the NYM after being the CEO.

Why she believes running is for just about everyone, especially kids

The current and future vision of Virgin Sport

Questions Mary is asked:

3:14 What is your background as a runner?

4:40 How much has competitive running changed since you were a more serious athlete?

6:13 Had it been an available option would you have continued post-collegiate running?

6:57 Do you still run now?

8:22 What was it like to run the New York Marathon after having been the director for so long?

11:53 What did being the CEO of New York Road Runners entail?

15:33 Why did you feel it was so important to build it at a youth level vs. focusing on adults?

17:20 Of the 50+ NYRR events, which is your favorite?

18:10 What about being the first female marathon race director?

19:29 Why do you think it’s important to have other events outside of traditional marathons for people to choose from and do you think other cities will adopt these, too

21:31 What about your current job as CEO of Virgin Sport?

23:33 What can you tell us about these initial four festivals you have scheduled?

26:08 Can people pick and choose which events they want to do, can they do all of them?

27:18 How do potential future events look for Virgin Sport beyond these first four cities?

28:43 How could someone get involved in these events?

30:03 What is it about running that makes you want to share it with as many people as possible?

31:56 Where you would like Virgin Sport to be in 10 years?

33:07 What can more recreational runners do in their own world to inspire others?

34:57 What do you think about Park Run?

38:09 The Final Kick Round

Quotes by Mary:

I think there’s many more opportunities today for young runners and athletes in other sports that switch to running to find a post-collegiate running group and run pretty seriously.

You realize as time goes on that there are still roadblocks to women in leadership.

If you fit running and some high intensity running into your life, it may be the best way for you to get healthy and fit. It’s not just about the marathon.

I have always had this burning desire to take the model of community based running and fitness on the road.

We’re in the experience business.

Our Proposition is based on bringing people together.

For us, the challenger in the industry is not other people putting on events, because from a mission of purpose that’s awesome they’re doing that. Our challenge is the things that stop people; the comfortable bed, the super-busy workday.

Just by getting out the door every day, you inspire people. When people see people running, other people realize: ‘Oh. maybe I can do that, too.’

The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use.

If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

]]>45:16cleanNow is the Time to Set Your Own Narrative- Michael HammondWed, 01 Mar 2017 05:00:00 +0000Collegiate, post-collegiate & non-collegiate running with Michael Hammond

Michael Hammond is a graduate of Virginia Tech where he competed in cross country and track, earning two ACC titles and four NCAA All-American honors.

His individual efforts led his team to four ACC team championships: one in cross country, two in indoor track, and one in outdoor track.

So, how could a runner with such an impressive collegiate resume struggle with running after college?

On this episode, Michael shares his experiences of running in, and after, college. He speaks openly and honestly about his challenges and his observations from working with both competitive and non-competitive runners.

He relates how he has gained a massive amount of respect for runners who are not just trying to hit their personal goals, whatever they may be, but to do it while juggling everyday, real-world responsibilities of life, work and / or families.

In his role as Director of Coaching for RunnersConnect, Michael has gotten to know every member, their motivations and exactly what support they need to get from the coaches as well as from each other.

And as you’ll hear, this community-based, member-to-member support is one of the benefits members appreciate the most.

Here are some of the topics we’ll discuss today:

Michael’s collegiate / post-collegiate running experiences

How and why Michael took a self-imposed hiatus from running

How similar recreational and collegiate runners are

Michael’s role with RunnersConnect

How RunnersConnect coaches help different types of runners

How RunnersConnect members support each other to reach their personal goals

Questions Michael is asked:

3:59 What is your background with running?

8:36 Now that you are on a ‘long hiatus’ from running, what have you filled that gap with?

10:30 What is it about collegiate running that is so intense?

15:04 Did your injury make it easier for you to transition out of competitive running?

18:16 Looking back, what advice would you give for someone either in a collegiate program or post-collegiate who is questioning their passion for running?

21:04 What did it feel like to break 4:00 in the mile?

25:05 What differences do you see between how collegiate runners and recreational runners approach running?

28:41 What appreciation have you gained for recreational runners who aren’t necessarily competing, but are just trying to better themselves?

33:09 What does your job as Director of Coaching for RunnersConnect entail?

36:13 What do you think makes RunnersConnect stand out from other training sites?

40:23 How do you plan to keep the community feel while the membership continues to grow?

43:58 How can RunnersConnect help shorter distance runners?

45:54 What impresses you most about the power of the running community to help each other out?

50:46 The Final Kick Round

Quotes by Michael:

“No one gets started in just running.”

“A harsh reality for me about post-collegiate running… is that most people just DON’T care about your running anymore unless you are absolutely at the top.”

“Be real with yourself. Be real with what you want. Be real with your goals.”

“If you can have any control over this, try to get in a race you have a chance of winning to break 4:00.”

“In college, you always have (goals) to chase. If you don’t have stuff to chase, you’re gonna get cut from the team because you have to have stuff to chase. You don’t even have to decide it; your coach decides it for you.”.

“(As a recreational runner) you totally get to set your own narrative in a way. And I actually think there’s something really cool about that. And you can make it as huge of a deal or as small of a deal as you want. I’ve definitely grown to really respect that.”

“Ultimately, how can you put together a team of coaches that truly knows EVERYONE? You can’t; it’s impossible. Anyone who tells you that they are is lying. It’s just not possible.”

Michael Hammond is a graduate of Virginia Tech where he competed in cross country and track, earning two ACC titles and four NCAA All-American honors.

His individual efforts led his team to four ACC team championships: one in cross country, two in indoor track, and one in outdoor track.

So, how could a runner with such an impressive collegiate resume struggle with running after college?

On this episode, Michael shares his experiences of running in, and after, college. He speaks openly and honestly about his challenges and his observations from working with both competitive and non-competitive runners.

He relates how he has gained a massive amount of respect for runners who are not just trying to hit their personal goals, whatever they may be, but to do it while juggling everyday, real-world responsibilities of life, work and / or families.

In his role as Director of Coaching for RunnersConnect, Michael has gotten to know every member, their motivations and exactly what support they need to get from the coaches as well as from each other.

And as you’ll hear, this community-based, member-to-member support is one of the benefits members appreciate the most.

Here are some of the topics we’ll discuss today:

Michael’s collegiate / post-collegiate running experiences

How and why Michael took a self-imposed hiatus from running

How similar recreational and collegiate runners are

Michael’s role with RunnersConnect

How RunnersConnect coaches help different types of runners

How RunnersConnect members support each other to reach their personal goals

Questions Michael is asked:

3:59 What is your background with running?

8:36 Now that you are on a ‘long hiatus’ from running, what have you filled that gap with?

10:30 What is it about collegiate running that is so intense?

15:04 Did your injury make it easier for you to transition out of competitive running?

18:16 Looking back, what advice would you give for someone either in a collegiate program or post-collegiate who is questioning their passion for running?

21:04 What did it feel like to break 4:00 in the mile?

25:05 What differences do you see between how collegiate runners and recreational runners approach running?

28:41 What appreciation have you gained for recreational runners who aren’t necessarily competing, but are just trying to better themselves?

33:09 What does your job as Director of Coaching for RunnersConnect entail?

36:13 What do you think makes RunnersConnect stand out from other training sites?

40:23 How do you plan to keep the community feel while the membership continues to grow?

43:58 How can RunnersConnect help shorter distance runners?

45:54 What impresses you most about the power of the running community to help each other out?

50:46 The Final Kick Round

Quotes by Michael:

“No one gets started in just running.”

“A harsh reality for me about post-collegiate running… is that most people just DON’T care about your running anymore unless you are absolutely at the top.”

“Be real with yourself. Be real with what you want. Be real with your goals.”

“If you can have any control over this, try to get in a race you have a chance of winning to break 4:00.”

“In college, you always have (goals) to chase. If you don’t have stuff to chase, you’re gonna get cut from the team because you have to have stuff to chase. You don’t even have to decide it; your coach decides it for you.”.

“(As a recreational runner) you totally get to set your own narrative in a way. And I actually think there’s something really cool about that. And you can make it as huge of a deal or as small of a deal as you want. I’ve definitely grown to really respect that.”

“Ultimately, how can you put together a team of coaches that truly knows EVERYONE? You can’t; it’s impossible. Anyone who tells you that they are is lying. It’s just not possible.”

]]>01:00:05cleanTrain Your Brain for Success- Evie ServentiWed, 22 Feb 2017 05:00:00 +0000Running can be tough, not just on our bodies, but on our emotions and psyche.

This is especially true whenever we experience any perceived setback; injuries, a rough workout or a less than desired performance in a race.

We all talk to ourselves, whether we’re aware of it or not, but many people don’t realize that this self-talk actually affects our performance. This is both good and bad, depending on the type of self-talk in which we engage ourselves.

If we habitually beat ourselves up after a setback, this can become detrimental to our running. On the other hand, if we use more positive self-talk, even after a setback, we can recover from it that much better.

Evie Serventi, a competitive runner and swimmer, is the Deputy Editor of Running Fitness magazine in the UK and is also a Sports Psychologist.

In this episode, she talks to us about the importance of Mental Training and shares with us techniques that she recommends for training our brains to help us run better and to not sabotage the effort we put into our physical conditioning.

As you will hear, Evie and I have a wonderfully close relationship. She has been a tremendous resource for me and I think you will come away with actionable steps that will get your brain and body working more effectively together.

Here are some of the topics we’ll discuss today:

How running is helping refugees cope in England

How Evie has helped Tina PR

How to be aware of our self-talk and use it to perform even better

Self-encouragement vs. Excuses

How to use ‘Check-ins” to become aware of our mental states and adjust accordingly.

How could a running diary help?

What is ‘Reframing’ and how can we use it to improve our performance?

Questions Evie is asked:

4:40 Tina’s Big Announcement

7:05 Evie’s Big Announcement

10:10 Will running be a part of it?

12:08 How did you become Deputy Editor for Running Fitness Magazine?

16:33 How did you get into sports psychology?

19:47 What advice would you give to someone who, later in life, is considering making a big career change or going back to school for something new?

22:00 What about the refugee group you’re working with?

28:57 Why be kind to yourself vs. being tough on yourself?

34:26 What does ‘Be Kind To Yourself” actually mean?

35:26 Should someone work on this prior to a race or can someone start doing it once they are racing?

38:11 How can people start putting these “Mental Bottles” into practice?

42:14 How do you avoid letting ‘being kind to yourself’ turn into just making excuses?

45:04 What’s a good exercise for people to start with?

48:32 What other mental strategies would you suggest for those thinking that they are struggling in various ways.

52:27 What are your future plans, website, other info?

55:05 Are you still taking on new clients?

59:13 The Final Kick Round

Quotes by Evie:

“Run your own race; control what you can control.”

“Get comfortable with being uncomfortable.”

“If you want to do something, you find a way.”

“The risk, though with (motivating yourself via) negative emotions, or feeling angry, even if you feel that they’re positive at the time, is that they’re generally not sustainable.”

“Self-talk is part of your mental training.”

“There IS a lot you can control about your own performance and your own actions. You can’t control the weather, you can’t control the amount of runners, the speed of the other runners. But what you CAN control is your attitude and the way you approach the run.”

“Keeping a diary of what you’re thinking, during a run, after a run / post-run thoughts, can often be quite revealing and help you in terms of “Where do I start? I’m not confident and I don’t feel like I’ve got the mental toughness to do this race.”

“Ask other people; observe what other people who you think have mental toughness do. How do they train? What do they wear? What sort of statements do they say? What sort of language are they using?”

Mentioned in this podcast:

Fast Feet Forward (FFF) is a pilot research study lead by Dr Ana Draper for Sussex Partnership Foundation Trust in collaboration with Virtual Schools Kent and a small local charity, Kent Kindness. The study involves a sport-based early intervention trauma group protocol for unaccompanied asylum seeking children (UASC) who now live in Kent. The idea behind the intervention is to coach a group of young (male) asylum seekers through a series of running drills and fast feet movements to help them process trauma - trauma which they may have experienced back in their country of origin, on their journey to the UK, and ongoing trauma as a result of the stressful immigration process taking place.

The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use.

If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

]]>Running can be tough, not just on our bodies, but on our emotions and psyche.

This is especially true whenever we experience any perceived setback; injuries, a rough workout or a less than desired performance in a race.

We all talk to ourselves, whether we’re aware of it or not, but many people don’t realize that this self-talk actually affects our performance. This is both good and bad, depending on the type of self-talk in which we engage ourselves.

If we habitually beat ourselves up after a setback, this can become detrimental to our running. On the other hand, if we use more positive self-talk, even after a setback, we can recover from it that much better.

Evie Serventi, a competitive runner and swimmer, is the Deputy Editor of Running Fitness magazine in the UK and is also a Sports Psychologist.

In this episode, she talks to us about the importance of Mental Training and shares with us techniques that she recommends for training our brains to help us run better and to not sabotage the effort we put into our physical conditioning.

As you will hear, Evie and I have a wonderfully close relationship. She has been a tremendous resource for me and I think you will come away with actionable steps that will get your brain and body working more effectively together.

Here are some of the topics we’ll discuss today:

How running is helping refugees cope in England

How Evie has helped Tina PR

How to be aware of our self-talk and use it to perform even better

Self-encouragement vs. Excuses

How to use ‘Check-ins” to become aware of our mental states and adjust accordingly.

How could a running diary help?

What is ‘Reframing’ and how can we use it to improve our performance?

Questions Evie is asked:

4:40 Tina’s Big Announcement

7:05 Evie’s Big Announcement

10:10 Will running be a part of it?

12:08 How did you become Deputy Editor for Running Fitness Magazine?

16:33 How did you get into sports psychology?

19:47 What advice would you give to someone who, later in life, is considering making a big career change or going back to school for something new?

22:00 What about the refugee group you’re working with?

28:57 Why be kind to yourself vs. being tough on yourself?

34:26 What does ‘Be Kind To Yourself” actually mean?

35:26 Should someone work on this prior to a race or can someone start doing it once they are racing?

38:11 How can people start putting these “Mental Bottles” into practice?

42:14 How do you avoid letting ‘being kind to yourself’ turn into just making excuses?

45:04 What’s a good exercise for people to start with?

48:32 What other mental strategies would you suggest for those thinking that they are struggling in various ways.

52:27 What are your future plans, website, other info?

55:05 Are you still taking on new clients?

59:13 The Final Kick Round

Quotes by Evie:

“Run your own race; control what you can control.”

“Get comfortable with being uncomfortable.”

“If you want to do something, you find a way.”

“The risk, though with (motivating yourself via) negative emotions, or feeling angry, even if you feel that they’re positive at the time, is that they’re generally not sustainable.”

“Self-talk is part of your mental training.”

“There IS a lot you can control about your own performance and your own actions. You can’t control the weather, you can’t control the amount of runners, the speed of the other runners. But what you CAN control is your attitude and the way you approach the run.”

“Keeping a diary of what you’re thinking, during a run, after a run / post-run thoughts, can often be quite revealing and help you in terms of “Where do I start? I’m not confident and I don’t feel like I’ve got the mental toughness to do this race.”

“Ask other people; observe what other people who you think have mental toughness do. How do they train? What do they wear? What sort of statements do they say? What sort of language are they using?”

Fast Feet Forward (FFF) is a pilot research study lead by Dr Ana Draper for Sussex Partnership Foundation Trust in collaboration with Virtual Schools Kent and a small local charity, Kent Kindness. The study involves a sport-based early intervention trauma group protocol for unaccompanied asylum seeking children (UASC) who now live in Kent. The idea behind the intervention is to coach a group of young (male) asylum seekers through a series of running drills and fast feet movements to help them process trauma - trauma which they may have experienced back in their country of origin, on their journey to the UK, and ongoing trauma as a result of the stressful immigration process taking place.

The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use.

If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

]]>01:10:39cleanDecoding Sleep: How to Clean up Your Sleep Hygiene- Luke GuptaWed, 15 Feb 2017 05:00:00 +0000Sleep Illiteracy? Sleep Education? Sleep Management? Is it really a big deal? We’ve all been sleeping our entire lives, but do we even think about sleep correctly?

Luke Gupta graduated from the University of Bath with a B.Sc in Sport and Exercise Science and completed an M.Sc in Exercise Physiology at Loughborough University. Currently, Luke is conducting a part-time PhD Studentship into Sleep and Athletic Performance in collaboration with the English Institute of Sport.

He worked with some of the Rio Olympians across many different sports on their sleep habits. In this episode, Luke shares with us what his research and experience has shown him about how the function and significance of sleep in an athlete's life.

The way Luke talks about ‘sleep’, it sounds like an actual entity with it’s own set of rules.

For those of us who have spent many nights waiting anxiously for sleep to overtake our racing minds, he may not be far off. How can people who have difficulty falling asleep learn these rules and thus manipulate them to our advantage?

Listen as Luke decodes the inner workings of sleep, confronts myths that have permeated our ‘understanding’ of sleep and gives us all practical methods for getting all the sleep we’ll ever need.

Here are some of the topics we’ll discuss today:

The roles our genetic and early adolescent personality traits play in determining the sports we excel in.

Is 8 hours a night really the magic number for sleep for everyone?

Does going to bed early equate to more rest?

How Circadian Rhythms affect our sleep habits.

Why your bed should not be a multitasker.

Internal vs. External sleep aids

Performance vs. well-being

Is it possible to front-load sleep before a race?

Questions Luke is asked:

3:30 How did you get into your current field and position?

6:05 Has your experience reaffirmed that this is the area you want to focus on?

6:51 What does your job look like? What are some of your favorite parts of working with athletes regarding sleep and performance?

9:05 How did you help the Rio Olympians optimize their sleep for their competitions?

11:12 What differences did you see between the different types of sports / athletes?

15:01 Does all this apply to recreational athletes as well as Elite Athletes?

17:05 What are some common myths about sleep and can you debunk them?

18:40 How does anyone know what their optimal amount of sleep is?

22:45 What if someone gets up unusually early, say for a 4:00 a.m. flight; what should they do to catch back up on their sleep?

24:45 Other myths you’d like to bust?

26:46 What has your researched uncovered about how sleep affects changes to performance, motivation and physiology?

31:12 What are some of the things that you’ve found help people fall asleep?

34:17 If someone’s mind won’t shut down when they’re trying to fall asleep, what should they do?

38:13 What are the pros and cons of using sleep aids?

43:18 Other suggested sleep aids or behavioral sleep aids?

45:04 How can we avoid psyching ourselves out while waiting to fall asleep?

47:17 Based on your research, how close is the correlation to sleep and performance?

50:53 What should someone do to manage anxiety the night before a race?

54:03 Do you have any planned research we can keep up to date with?

58:40 The Final Kick Round

Quotes by Luke:

“My research recently found that there’s big differences between sports and how the athletes sleep and perceive sleep.”

“Listen to your body.”

“Sleep is quite an automated process in that if you’ve had a bad night’s sleep one night, the next night’s sleep will, more likely than not, be that much better given the opportunity. That’s just how sleep works.”

“You can’t just say if you’ve had a bad night’s sleep you’re going to perform poorly.”

“The way sleep works is: the longer you stay awake, the sleepier you feel.”

“When you try to do anything with sleep, that’s when it tends to go wrong.”

The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use.

If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

]]>Sleep Illiteracy? Sleep Education? Sleep Management? Is it really a big deal? We’ve all been sleeping our entire lives, but do we even think about sleep correctly?

Luke Gupta graduated from the University of Bath with a B.Sc in Sport and Exercise Science and completed an M.Sc in Exercise Physiology at Loughborough University. Currently, Luke is conducting a part-time PhD Studentship into Sleep and Athletic Performance in collaboration with the English Institute of Sport.

He worked with some of the Rio Olympians across many different sports on their sleep habits. In this episode, Luke shares with us what his research and experience has shown him about how the function and significance of sleep in an athlete's life.

The way Luke talks about ‘sleep’, it sounds like an actual entity with it’s own set of rules.

For those of us who have spent many nights waiting anxiously for sleep to overtake our racing minds, he may not be far off. How can people who have difficulty falling asleep learn these rules and thus manipulate them to our advantage?

Listen as Luke decodes the inner workings of sleep, confronts myths that have permeated our ‘understanding’ of sleep and gives us all practical methods for getting all the sleep we’ll ever need.

Here are some of the topics we’ll discuss today:

The roles our genetic and early adolescent personality traits play in determining the sports we excel in.

Is 8 hours a night really the magic number for sleep for everyone?

Does going to bed early equate to more rest?

How Circadian Rhythms affect our sleep habits.

Why your bed should not be a multitasker.

Internal vs. External sleep aids

Performance vs. well-being

Is it possible to front-load sleep before a race?

Questions Luke is asked:

3:30 How did you get into your current field and position?

6:05 Has your experience reaffirmed that this is the area you want to focus on?

6:51 What does your job look like? What are some of your favorite parts of working with athletes regarding sleep and performance?

9:05 How did you help the Rio Olympians optimize their sleep for their competitions?

11:12 What differences did you see between the different types of sports / athletes?

15:01 Does all this apply to recreational athletes as well as Elite Athletes?

17:05 What are some common myths about sleep and can you debunk them?

18:40 How does anyone know what their optimal amount of sleep is?

22:45 What if someone gets up unusually early, say for a 4:00 a.m. flight; what should they do to catch back up on their sleep?

24:45 Other myths you’d like to bust?

26:46 What has your researched uncovered about how sleep affects changes to performance, motivation and physiology?

31:12 What are some of the things that you’ve found help people fall asleep?

34:17 If someone’s mind won’t shut down when they’re trying to fall asleep, what should they do?

38:13 What are the pros and cons of using sleep aids?

43:18 Other suggested sleep aids or behavioral sleep aids?

45:04 How can we avoid psyching ourselves out while waiting to fall asleep?

47:17 Based on your research, how close is the correlation to sleep and performance?

50:53 What should someone do to manage anxiety the night before a race?

54:03 Do you have any planned research we can keep up to date with?

58:40 The Final Kick Round

Quotes by Luke:

“My research recently found that there’s big differences between sports and how the athletes sleep and perceive sleep.”

“Listen to your body.”

“Sleep is quite an automated process in that if you’ve had a bad night’s sleep one night, the next night’s sleep will, more likely than not, be that much better given the opportunity. That’s just how sleep works.”

“You can’t just say if you’ve had a bad night’s sleep you’re going to perform poorly.”

“The way sleep works is: the longer you stay awake, the sleepier you feel.”

“When you try to do anything with sleep, that’s when it tends to go wrong.”

The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use.

If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

]]>01:03:17cleanJay Dicharry- If You are Serious About Your Running, Time to Get in the Weight RoomWed, 08 Feb 2017 05:00:00 +0000Jay Dicharry may or may not have taken Gretchen Rubin’s Four Tendencies quiz, but it’s safe to say that he’s probably a Questioner. Jay is not afraid to question beliefs that many of us have blindly accepted for years and study if, in fact, there is actually any truth in them or if there are better ways to train to avoid injuries. He has a passion for this ‘Pre-Habbing’ which goes back to his injury-prone youth.

Jay is a renowned expert in biomechanics and physical therapy and is also the author ofAnatomy for Runners. In this episode, he challenges us to reevaluate parts of our accepted, conventional training and running wisdom.

He does a great job of deconstructing clinically complex concepts into easily understandable ideas and examples. He breaks down things like Strength Training versus Power Training and the differences between joint limitation or blockage, shortened tissues, stiffness / sticky tissues, and dynamic mobility.

Our conversation covered a lot of ground and included many additional resources as noted by the links below. This may very well be an episode that you will want to listen to multiple times to explore these and evaluate what changes you may want to integrate into your own personal program.

Here are some of the topics we’ll discuss today:

How to leverage strength training to improve your running while reducing your volume.

How to evaluate a potential strength coach or options if you don’t have access to one.

Risk / Reward balance of using different types of shoes for training / racing.

Jay’s Mobility / soft-tissue work philosophy.

The difference between ‘stretching’ and ‘dynamic mobility’ and which you should do before a run.

Questions Jay is asked:

3:50 When did you determine that biomechanics was your passion?

6:37 Is there still a lot of misinformation portrayed within the PT / sporting world?

8:07 Do you still get frustrated when people repeat ‘facts’ they haven’t verified or is it getting better with more readily available information?

10:30 What is it that drives you to keep exploring?

12:33 Is there anything surprising that you’ve learned about Pre-Hab along the way?

14:42 Who else can people reference for up-to-date information

16:17 Is the UVA Running Medicine Conference open to the public?

17:14 (Listener Question) If you could go back and rewriteAnatomy For Runners, is there anything you would change?

18:58 Is there another book in the works?

19:25 What is your philosophy on strength training and plyometrics?

20:52 Exactly what type of training are you referring to by ‘Strength Training’?

27:07 When selecting a Strength Coach, how important is it that they have a running background?

29:45 What can you tell us about the Saucony Stride Lab for those who may not have access to a running lab?

34:20 Why did you choose to work with Saucony?

35:18 Were you part of the design team for the Saucony Freedoms?

35:41 (Listener Question) If you’re running in a heavier / bulkier shoe, is there an injury risk to doing the workouts or races in a lighter shoe if you train in the heavier shoe?

39:34 Can we trust our GPS / wearable tech with our biomechanics or are they inaccurate?

40:29 When it comes to imbalances or weaknesses, is it an issue if one part, or side, of your body is stronger than the other?

43:25 If you do all the form trainings we discussed, you’re prolonging the amount of time your body is able to hold good form when running?

44:21 Should people who sit all day at work and run after work stretch between working and running?

49:25 How often do you recommend that runners should perform foam rolling / mobility / soft-tissue work? Every Day?

55:00 The Final Kick Round

Quotes by Jay:

“There’s still the folks out there saying ‘Running is going to kill you and you need to stop’.”

“I don’t like being the person paving the way; I like being the person helping people.”

“ ‘What’s the ONE thing to do?” and the reality is that life isn’t that simple, right? If it was, then nobody would have problems.”

“There is very good research out there to show that running does NOT make you strong. Running efficiency DOES improve when you improve the way that you carry yourself.”

“At the end of the day, the runners who are serious find a way to get in the weight room. The runners I work with, the people I’ve introduced to this, I don’t know any of them who have STOPPED doing this at all even from a novice up to an elite level.”

“The goal is to build a running-specific plan to RUN better, not just to lift more weight in the gym.”

“If it’s not improving running economy and making your body more robust in terms of injury reduction, then you shouldn’t be doing it.”

“If you’re a soccer player and you’re more accurate in shooting goal with your right foot, that’s fine, right? But, when you run both legs have to show up.”

The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use.

If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

]]>Jay Dicharry may or may not have taken Gretchen Rubin’s Four Tendencies quiz, but it’s safe to say that he’s probably a Questioner. Jay is not afraid to question beliefs that many of us have blindly accepted for years and study if, in fact, there is actually any truth in them or if there are better ways to train to avoid injuries. He has a passion for this ‘Pre-Habbing’ which goes back to his injury-prone youth.

Jay is a renowned expert in biomechanics and physical therapy and is also the author of Anatomy for Runners. In this episode, he challenges us to reevaluate parts of our accepted, conventional training and running wisdom.

He does a great job of deconstructing clinically complex concepts into easily understandable ideas and examples. He breaks down things like Strength Training versus Power Training and the differences between joint limitation or blockage, shortened tissues, stiffness / sticky tissues, and dynamic mobility.

Our conversation covered a lot of ground and included many additional resources as noted by the links below. This may very well be an episode that you will want to listen to multiple times to explore these and evaluate what changes you may want to integrate into your own personal program.

How to leverage strength training to improve your running while reducing your volume.

How to evaluate a potential strength coach or options if you don’t have access to one.

Risk / Reward balance of using different types of shoes for training / racing.

Jay’s Mobility / soft-tissue work philosophy.

The difference between ‘stretching’ and ‘dynamic mobility’ and which you should do before a run.

Questions Jay is asked:

3:50 When did you determine that biomechanics was your passion?

6:37 Is there still a lot of misinformation portrayed within the PT / sporting world?

8:07 Do you still get frustrated when people repeat ‘facts’ they haven’t verified or is it getting better with more readily available information?

10:30 What is it that drives you to keep exploring?

12:33 Is there anything surprising that you’ve learned about Pre-Hab along the way?

14:42 Who else can people reference for up-to-date information

16:17 Is the UVA Running Medicine Conference open to the public?

17:14 (Listener Question) If you could go back and rewrite Anatomy For Runners, is there anything you would change?

18:58 Is there another book in the works?

19:25 What is your philosophy on strength training and plyometrics?

20:52 Exactly what type of training are you referring to by ‘Strength Training’?

27:07 When selecting a Strength Coach, how important is it that they have a running background?

29:45 What can you tell us about the Saucony Stride Lab for those who may not have access to a running lab?

34:20 Why did you choose to work with Saucony?

35:18 Were you part of the design team for the Saucony Freedoms?

35:41 (Listener Question) If you’re running in a heavier / bulkier shoe, is there an injury risk to doing the workouts or races in a lighter shoe if you train in the heavier shoe?

39:34 Can we trust our GPS / wearable tech with our biomechanics or are they inaccurate?

40:29 When it comes to imbalances or weaknesses, is it an issue if one part, or side, of your body is stronger than the other?

43:25 If you do all the form trainings we discussed, you’re prolonging the amount of time your body is able to hold good form when running?

44:21 Should people who sit all day at work and run after work stretch between working and running?

49:25 How often do you recommend that runners should perform foam rolling / mobility / soft-tissue work? Every Day?

55:00 The Final Kick Round

Quotes by Jay:

“There’s still the folks out there saying ‘Running is going to kill you and you need to stop’.”

“I don’t like being the person paving the way; I like being the person helping people.”

“ ‘What’s the ONE thing to do?” and the reality is that life isn’t that simple, right? If it was, then nobody would have problems.”

“There is very good research out there to show that running does NOT make you strong. Running efficiency DOES improve when you improve the way that you carry yourself.”

“At the end of the day, the runners who are serious find a way to get in the weight room. The runners I work with, the people I’ve introduced to this, I don’t know any of them who have STOPPED doing this at all even from a novice up to an elite level.”

“The goal is to build a running-specific plan to RUN better, not just to lift more weight in the gym.”

“If it’s not improving running economy and making your body more robust in terms of injury reduction, then you shouldn’t be doing it.”

“If you’re a soccer player and you’re more accurate in shooting goal with your right foot, that’s fine, right? But, when you run both legs have to show up.”

The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use.

If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

]]>01:01:44cleanYou’re Stronger Than You Think- Hannah SmithWed, 01 Feb 2017 05:00:00 +0000For someone in their late 20’s to feel lucky that they were diagnosed with a rare form of cancer, they would have to be a very special individual.

Hannah Smith is just that: very special, indeed.

Her story isn’t just one of survival; it’s an inspirational journey of using what many of us might consider a nightmarish situation to then fully live life and recognize the beauty and wonder that exists all around us.

In this episode, Hannah shares her incredible journey and outlook with us.

From her life before her diagnosis, through the treatment and recovery, having to adjust to a new ‘normal’, and ultimately achieving goal after goal, not just in regards to competing in races and triathlons, but in all areas of her life.

Her experience, attitude and advice are not helpful only to those with significant health challenges, but also to any of us who may get so caught up in our busy lives that we lose sight of what is truly important.

She shows us all that living isn’t just about surviving, but it is really about Sur-Thriving.

Here are some of the topics we’ll discuss today:

What is it like to not know when you’re hungry so that you remember to eat?

How absolutely important attitude is in order to live a full life.

Who was Hannah’s inspiration?

How she managed the emotional cycles of difficult chemo rounds.

Her experience with managing self-expectations.

How she fends off external negativity.

Questions Hannah is asked:

4:52 How did fitness initially fit into your life?

6:57 What happened?

10:36 How did that make you feel to be diagnosed at such a young age?

14:15 At what point after the diagnosis did you refocus on health and fitness?

15:23 What are some examples of cancer fighting foods you now focus on eating?

16:07 How and when did you approach building fitness back into your life?

19:07 Post-surgery, what are some of the funny things that happened and what do you miss?

24:20 How has your sense of humor helped your state of mind?

27:20 Did people try to coddle you as you worked towards your fitness goals, and if so, how did you handle that?

30:17 How would you advise families of patients regarding getting medical clearance to train?

34:35 To what do you credit your improved running times when you started competing again?

39:53 Have you embraced challenges your whole life or only since your diagnosis?

43:05 Do you live a more fulfilling life because you focus more on things you want to do vs. things you feel purely obligated to do?

46:00 Is there a reason for you that running and triathlons mean so much to you?

49:02 What would you like to say to someone who may be going through a similar situation?

54:01 The Final Kick Round

Quotes by Hannah:

“You can either be bitter and twisted and angry at the situation or you can make the best of whatever time you’ve got left, because at the end of the day, you’re gonna die anyway.”

“I did come, eventually, to the understanding with my family that (my training) wasn’t anything that I wasn’t allowed to do and that my surgeon (had cleared it).”

“I carry a donor card, but I do feel like when I am gone and they cut me open, there’s just going to be an IOU.”

“Ultimately the biggest goal for me is to be as fit and healthy and the best person I can be.”

“Dream big. And if you hit somewhere in the middle, that’ll be alright.”

“Strangely enough, my experience with cancer was probably one of the best experiences of my life. My life is infinitely better after my diagnosis than before, simply because I now look at things and think, ‘Do I really want to do this?’ ”

“Your brain is the only intelligent part of your body. If you give up mentally, what chance does any other part of your body have?”

The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use.

If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

]]>For someone in their late 20’s to feel lucky that they were diagnosed with a rare form of cancer, they would have to be a very special individual.

Hannah Smith is just that: very special, indeed.

Her story isn’t just one of survival; it’s an inspirational journey of using what many of us might consider a nightmarish situation to then fully live life and recognize the beauty and wonder that exists all around us.

In this episode, Hannah shares her incredible journey and outlook with us.

From her life before her diagnosis, through the treatment and recovery, having to adjust to a new ‘normal’, and ultimately achieving goal after goal, not just in regards to competing in races and triathlons, but in all areas of her life.

Her experience, attitude and advice are not helpful only to those with significant health challenges, but also to any of us who may get so caught up in our busy lives that we lose sight of what is truly important.

She shows us all that living isn’t just about surviving, but it is really about Sur-Thriving.

Here are some of the topics we’ll discuss today:

What is it like to not know when you’re hungry so that you remember to eat?

How absolutely important attitude is in order to live a full life.

Who was Hannah’s inspiration?

How she managed the emotional cycles of difficult chemo rounds.

Her experience with managing self-expectations.

How she fends off external negativity.

Questions Hannah is asked:

4:52 How did fitness initially fit into your life?

6:57 What happened?

10:36 How did that make you feel to be diagnosed at such a young age?

14:15 At what point after the diagnosis did you refocus on health and fitness?

15:23 What are some examples of cancer fighting foods you now focus on eating?

16:07 How and when did you approach building fitness back into your life?

19:07 Post-surgery, what are some of the funny things that happened and what do you miss?

24:20 How has your sense of humor helped your state of mind?

27:20 Did people try to coddle you as you worked towards your fitness goals, and if so, how did you handle that?

30:17 How would you advise families of patients regarding getting medical clearance to train?

34:35 To what do you credit your improved running times when you started competing again?

39:53 Have you embraced challenges your whole life or only since your diagnosis?

43:05 Do you live a more fulfilling life because you focus more on things you want to do vs. things you feel purely obligated to do?

46:00 Is there a reason for you that running and triathlons mean so much to you?

49:02 What would you like to say to someone who may be going through a similar situation?

54:01 The Final Kick Round

Quotes by Hannah:

“You can either be bitter and twisted and angry at the situation or you can make the best of whatever time you’ve got left, because at the end of the day, you’re gonna die anyway.”

“I did come, eventually, to the understanding with my family that (my training) wasn’t anything that I wasn’t allowed to do and that my surgeon (had cleared it).”

“I carry a donor card, but I do feel like when I am gone and they cut me open, there’s just going to be an IOU.”

“Ultimately the biggest goal for me is to be as fit and healthy and the best person I can be.”

“Dream big. And if you hit somewhere in the middle, that’ll be alright.”

“Strangely enough, my experience with cancer was probably one of the best experiences of my life. My life is infinitely better after my diagnosis than before, simply because I now look at things and think, ‘Do I really want to do this?’ ”

“Your brain is the only intelligent part of your body. If you give up mentally, what chance does any other part of your body have?”

The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use.

If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

]]>01:04:16cleanGretchen Rubin-There is No Finish Line to your Goals: You Deserve MoreWed, 25 Jan 2017 05:00:00 +0000Haven’t we all, at one time or another, struggled with getting new activities to become more permanent?

Gretchen Rubin, author of The Happiness Project and fellow Podcaster, shares her research with us on how to create lasting habits.

And because no single strategy works for everyone, she dove deeper into different personality types and how they can use their inherent predispositions to their advantage.

She also discussed the challenges different personalities traits have so we can be aware of avoiding potential roadblocks.

In her studies, she identified 4 general personality types: Upholders, Questioners, Obligers and Rebels.

A link to her quiz is included below so you can learn how you may be able to make long-term positive changes in your own life.

She also touches on simple strategies we can all add into our daily routines to be happier people, how to avoid getting off track once the rush of completing a major goal wears off, and shares examples she has come across with other runners that are extremely helpful.

Many of us are still in a New Year, New You mindset and this episode provides powerful ideas to make sure that we stay on track with the goals we have set for ourselves, not just in the near-term, but for as long as we really want.

Here are some of the topics we’ll discuss today:

How our different personality traits determine how they form habits.

Why we should use ‘milestones’ vs. ‘finish lines’ to maintain habits indefinitely.

Why it’s important to protect key activities in our schedules and how to do it.

Why and how we should use self-reflection of our prior experiences to realize what worked well, or didn’t, in our past.

How we can proactively stave off ‘Runner’s Blues’ after accomplishing a big goal or avoid Seasonal Affective Disorder.

Questions Gretchen is asked:

4:19 Why should people focus on personal improvement?

5:36 What are some examples of easy, significant changes someone can make?

8:34 What are the 4 Tendencies you refer to in your books?

11:33 Besides Upholders, how can runners who fall into the other Tendencies work with their strengths to achieve their running goals?

18:08 Are there any dangers with being an Upholder that they should look out for?

20:30 How does social media play into these different Tendencies?

24:31 What is the Danger Of A Finish Line?

27:25 What would you suggest to help people avoid Finish Line Dangers?

30:00 Could you swap related activities for specific activities during a recovery period?

31:26 How do you stay mentally engaged when your fastest running days are behind you?

33:47 Do people need to take a temporary clean break without a goal or does it vary by Tendency?

36:24 What if people still feel something is missing after achieving a goal, even if they have replaced the key activities related to that goal?

37:55 What advice do you have to help people avoid Seasonal Affective Disorder?

41:38 The Final Kick Round

Quotes by Gretchen:

If there’s something that you could do pretty easily that’s going to give you a big happiness boost, wouldn’t you want to do that?

(Regarding Questioners): They tend to love data and reporting, so things like monitoring how far they’re going or what their time is, keeping records. Really figure it out, whatever it would take to make that decision because while you’re not sure it’s going to block your way because you’re going to be sort of stuck... but once you decide then you can do it.

(Regarding Obligers): If you’re an obliger you need ‘Outer Accountability’, you could work out with a trainer, you could join a running group where people are going to be annoyed if you don’t show up.

(Regarding Rebels): They can do anything the WANT to do. The idea of a structured schedule, something that is very appealing to an Upholder, it’s a big turn-off for a Rebel.

(Regarding Upholders): Upholders sometimes suffer from ‘tightening’ and this is when the ‘rules’ get tighter and tighter… Sometimes it can feel choking. If you feel like it’s sort of over-mastering you, you want to be aware that this is a phenomenon that Upholders can experience and you want to stay in control of it.

Hitting a goal is a great way to hit a goal; it’s not a great way to keep a habit, because habits are usually things that we want to do indefinitely. It’s more helpful to think of a milestone. It’s a 30-day Yoga Challenge, but what are you doing on Day 34?

To be happy you have to think about feeling good, feeling bad, feeling right in an atmosphere of growth.

]]>Haven’t we all, at one time or another, struggled with getting new activities to become more permanent?

Gretchen Rubin, author of The Happiness Project and fellow Podcaster, shares her research with us on how to create lasting habits.

And because no single strategy works for everyone, she dove deeper into different personality types and how they can use their inherent predispositions to their advantage.

She also discussed the challenges different personalities traits have so we can be aware of avoiding potential roadblocks.

In her studies, she identified 4 general personality types: Upholders, Questioners, Obligers and Rebels.

A link to her quiz is included below so you can learn how you may be able to make long-term positive changes in your own life.

She also touches on simple strategies we can all add into our daily routines to be happier people, how to avoid getting off track once the rush of completing a major goal wears off, and shares examples she has come across with other runners that are extremely helpful.

Many of us are still in a New Year, New You mindset and this episode provides powerful ideas to make sure that we stay on track with the goals we have set for ourselves, not just in the near-term, but for as long as we really want.

Here are some of the topics we’ll discuss today:

How our different personality traits determine how they form habits.

Why we should use ‘milestones’ vs. ‘finish lines’ to maintain habits indefinitely.

Why it’s important to protect key activities in our schedules and how to do it.

Why and how we should use self-reflection of our prior experiences to realize what worked well, or didn’t, in our past.

How we can proactively stave off ‘Runner’s Blues’ after accomplishing a big goal or avoid Seasonal Affective Disorder.

Questions Gretchen is asked:

4:19 Why should people focus on personal improvement?

5:36 What are some examples of easy, significant changes someone can make?

8:34 What are the 4 Tendencies you refer to in your books?

11:33 Besides Upholders, how can runners who fall into the other Tendencies work with their strengths to achieve their running goals?

18:08 Are there any dangers with being an Upholder that they should look out for?

20:30 How does social media play into these different Tendencies?

24:31 What is the Danger Of A Finish Line?

27:25 What would you suggest to help people avoid Finish Line Dangers?

30:00 Could you swap related activities for specific activities during a recovery period?

31:26 How do you stay mentally engaged when your fastest running days are behind you?

33:47 Do people need to take a temporary clean break without a goal or does it vary by Tendency?

36:24 What if people still feel something is missing after achieving a goal, even if they have replaced the key activities related to that goal?

37:55 What advice do you have to help people avoid Seasonal Affective Disorder?

41:38 The Final Kick Round

Quotes by Gretchen:

If there’s something that you could do pretty easily that’s going to give you a big happiness boost, wouldn’t you want to do that?

(Regarding Questioners): They tend to love data and reporting, so things like monitoring how far they’re going or what their time is, keeping records. Really figure it out, whatever it would take to make that decision because while you’re not sure it’s going to block your way because you’re going to be sort of stuck... but once you decide then you can do it.

(Regarding Obligers): If you’re an obliger you need ‘Outer Accountability’, you could work out with a trainer, you could join a running group where people are going to be annoyed if you don’t show up.

(Regarding Rebels): They can do anything the WANT to do. The idea of a structured schedule, something that is very appealing to an Upholder, it’s a big turn-off for a Rebel.

(Regarding Upholders): Upholders sometimes suffer from ‘tightening’ and this is when the ‘rules’ get tighter and tighter… Sometimes it can feel choking. If you feel like it’s sort of over-mastering you, you want to be aware that this is a phenomenon that Upholders can experience and you want to stay in control of it.

Hitting a goal is a great way to hit a goal; it’s not a great way to keep a habit, because habits are usually things that we want to do indefinitely. It’s more helpful to think of a milestone. It’s a 30-day Yoga Challenge, but what are you doing on Day 34?

To be happy you have to think about feeling good, feeling bad, feeling right in an atmosphere of growth.

]]>49:20cleanYou Need to Build Your Ability to Train Before You Can Train- Rob WilbyWed, 18 Jan 2017 05:00:00 +0000What if triathlons (or 70.3’s) weren’t as intimidating as they may appear?

What if, as a successful long distance runner, you already possessed a unique advantage over athletes in the other disciplines?

And what if, you could become a successful triathlete, or even just improve your running, without a significant increase in training hours by training more efficiently?

Rob Wilby is a professional triathlon coach based in England, where he is head coach at both Team Oxygenaddict and Knutsford Triathlon Club.

He specialises in helping age group triathletes rapidly improve, by focussing on maximising the effectiveness of training time and addressing their biggest performance limiters.

Over the last 20 years, he has helped hundreds of athletes exceed their expectations, from completing their first triathlon through to qualifying for the World Championships.

Rob provides great insight on the world of triathlons and 70.3’s and breaks down some perceived resistances that may prevent runners from entering these events.

He’s a fellow podcaster and has wonderful tips on training, coaching and having a successful mindset to enjoy what may be a new experience for runners.

If you’ve ever wanted to pursue a triathlon, but felt intimidated, Rob has great advice to help you get started. If you have never even considered triathlons, Rob’s training perspective can help you increase your running performance by leveraging cross-discipline training.

Here are some of the topics we’ll discuss today:

Why runners have a unique advantage over swimmers and cyclists in triathlons.

How inclusive triathlons are for newcomers.

Maintaining Training / Life balance.

Equipment recommendations.

Benefits of training in multiple disciplines.

Swim form analysis and tips.

Questions Rob is asked:

3:55 What is team Oxygenaddict?

5:55 How did you end up giving yourself a year to get ready for your first triathlon as opposed to waiting until the last minute?

8:19 Where did the name “Oxygenaddict” come from?

9:30 What are the brand advertising limitations for triathlon kits?

11:30 What’s your backstory?

17:59 What’s the percentage of people transitioning to triathlons are runners and what would you say to someone considering a transition to let them know they have support from the rest of the triathlon community?

22:48 What would you say about the difference between just running vs. running right after cycling?

25:20 Do you see triathletes of all levels (especially novices) competing?

28:11 What would you say to people who are 4-5 hour marathoners; is there an opportunity for them in the world of triathlon?

29:53 Do you have to like all 3 disciplines?

33:23 Do triathletes typically have 3 separate coaches for each discipline?

35:31 How does one train for a triathlon without it completely taking over their life?

40:57 As a coach, do you worry about recreational / mid-pack athletes burning out from overtraining?

43:36 What is your swim analysis?

48:21 Is there a general best swim form or are there a variety of good forms?

49:57 Do you breathe one side or both?

51:42 Any additional swim-form tips?

53:15 Is it more likely that a fit runner who thinks they’re not a good swimmer has bad form than that they’re not fit enough?

54:48 What about open-water swimming vs. indoor pool?

57:05 Good brands of entry-level bikes and wetsuits?

58:46 What is your podcast about?

1:02:52 Final Kick Round

Quotes by Rob:

“I’ve never come across anybody who’s elitist or snobbish at all at any of the events that I’ve been to.”

“Without a doubt, the people who make the strongest athletes in triathlon come from a running background.”

“You’ll see a massive variety of people at these events.”

“(By training for a triathlon) ...you’ve consistently run for 12 weeks without getting injured, you’ve done all this hard work on the bike without getting injured, your body’s had a different stimulus without getting injured, and all of a sudden the result of that is, it turns out, you’ve got out of your own way and you’ve developed a different way of training that’s going to allow you to get even faster on the run.”

“You can let the sport take up as much of your life or as little of your life as you like.”

“I’m probably doing about half the training I was before, and I’m still getting 99% of the benefit of it. So, almost I wondered how little training I could do and still be fit for racing.”

“You need to build your ability to train before you can train.”

“(Runners are) already aerobically very fit, and the reason they can’t swim quickly is because of a skill-based problem not because of a fitness based problem.”

“The key to swimming better is to improve your technique. Practice good technique and get fit as a byproduct of simply practicing good technique rather than trying to get fit and thinking that your technique will improve.”

]]>What if triathlons (or 70.3’s) weren’t as intimidating as they may appear?

What if, as a successful long distance runner, you already possessed a unique advantage over athletes in the other disciplines?

And what if, you could become a successful triathlete, or even just improve your running, without a significant increase in training hours by training more efficiently?

Rob Wilby is a professional triathlon coach based in England, where he is head coach at both Team Oxygenaddict and Knutsford Triathlon Club.

He specialises in helping age group triathletes rapidly improve, by focussing on maximising the effectiveness of training time and addressing their biggest performance limiters.

Over the last 20 years, he has helped hundreds of athletes exceed their expectations, from completing their first triathlon through to qualifying for the World Championships.

Rob provides great insight on the world of triathlons and 70.3’s and breaks down some perceived resistances that may prevent runners from entering these events.

He’s a fellow podcaster and has wonderful tips on training, coaching and having a successful mindset to enjoy what may be a new experience for runners.

If you’ve ever wanted to pursue a triathlon, but felt intimidated, Rob has great advice to help you get started. If you have never even considered triathlons, Rob’s training perspective can help you increase your running performance by leveraging cross-discipline training.

Here are some of the topics we’ll discuss today:

Why runners have a unique advantage over swimmers and cyclists in triathlons.

How inclusive triathlons are for newcomers.

Maintaining Training / Life balance.

Equipment recommendations.

Benefits of training in multiple disciplines.

Swim form analysis and tips.

Questions Rob is asked:

3:55 What is team Oxygenaddict?

5:55 How did you end up giving yourself a year to get ready for your first triathlon as opposed to waiting until the last minute?

8:19 Where did the name “Oxygenaddict” come from?

9:30 What are the brand advertising limitations for triathlon kits?

11:30 What’s your backstory?

17:59 What’s the percentage of people transitioning to triathlons are runners and what would you say to someone considering a transition to let them know they have support from the rest of the triathlon community?

22:48 What would you say about the difference between just running vs. running right after cycling?

25:20 Do you see triathletes of all levels (especially novices) competing?

28:11 What would you say to people who are 4-5 hour marathoners; is there an opportunity for them in the world of triathlon?

29:53 Do you have to like all 3 disciplines?

33:23 Do triathletes typically have 3 separate coaches for each discipline?

35:31 How does one train for a triathlon without it completely taking over their life?

40:57 As a coach, do you worry about recreational / mid-pack athletes burning out from overtraining?

43:36 What is your swim analysis?

48:21 Is there a general best swim form or are there a variety of good forms?

49:57 Do you breathe one side or both?

51:42 Any additional swim-form tips?

53:15 Is it more likely that a fit runner who thinks they’re not a good swimmer has bad form than that they’re not fit enough?

54:48 What about open-water swimming vs. indoor pool?

57:05 Good brands of entry-level bikes and wetsuits?

58:46 What is your podcast about?

1:02:52 Final Kick Round

Quotes by Rob:

“I’ve never come across anybody who’s elitist or snobbish at all at any of the events that I’ve been to.”

“Without a doubt, the people who make the strongest athletes in triathlon come from a running background.”

“You’ll see a massive variety of people at these events.”

“(By training for a triathlon) ...you’ve consistently run for 12 weeks without getting injured, you’ve done all this hard work on the bike without getting injured, your body’s had a different stimulus without getting injured, and all of a sudden the result of that is, it turns out, you’ve got out of your own way and you’ve developed a different way of training that’s going to allow you to get even faster on the run.”

“You can let the sport take up as much of your life or as little of your life as you like.”

“I’m probably doing about half the training I was before, and I’m still getting 99% of the benefit of it. So, almost I wondered how little training I could do and still be fit for racing.”

“You need to build your ability to train before you can train.”

“(Runners are) already aerobically very fit, and the reason they can’t swim quickly is because of a skill-based problem not because of a fitness based problem.”

“The key to swimming better is to improve your technique. Practice good technique and get fit as a byproduct of simply practicing good technique rather than trying to get fit and thinking that your technique will improve.”

]]>01:12:27cleanLanni Marchant-Your Body is Your Equipment: You Need to Fuel Your EngineWed, 11 Jan 2017 05:00:00 +0000What makes elite runners so good at running? Are they superhuman, and just have the talent to be able to leave us all in their dust?

Actually, no!

Even though most elite runners struggle with revealing their weaknesses in fear of losing sponsors or upsetting the selection committees, today we are talking to a runner who does not mind sharing her struggles and does not mind speaking the truth, even if it makes some waves in the process.

Lanni Marchant is the Canadian record holder in the half marathon and marathon with her 1:10:47 and 2:28:00 PRs. She competed in both the 10,000m and marathon in the Rio Olympics, which you will hear about the drama involved in that scenario during this interview.

However, despite Lanni's success as a runner, she wants her legacy to be more than just her running. Lanni is doing all she can to help women rights, including speaking in front of Parliament on the topic, and showing the world once and for all, that there is no one best body type and weight for a runner.

Lanni spent most of her college career on crutches because she felt she needed to be skinny to run fast, but now she has a message for runners everywhere to get your head on straight, or you are throwing away your running!

Lanni is refreshingly honest, and I am sure you are going to enjoy this episode for her relatability and what she is doing for our sport.

Questions Lanni is Asked

4:00 You decided to go to University in the US, what was it that pulled you away from Canada?

5:10 What lessons were you taught about going to school in the US when you were still in high school in Canada

7:35 You struggled your way through your freshman year, why do you think so many runners struggle in that first year?

10:00 There were some remarks made to other people about being healthy, was it that about being leaner or heavier?

10:45 How did those remarks affect you?

12:30 What do you think, now that you have a good relationship with food, can be done to change the perspective?

20:00 How do you stop yourself from comparing when you are standing on the start line?

23:45 You mentioned your weight fluctuates throughout the year, what would you like to say to anyone who looks at pictures of you from Rio, and thinks WOW! I am never going to look like that.

27:20 A lot of words (such as muscular), women see as negative, do you have any thoughts on how we can change the thinking?

32:30 What made you decide to go in front of parliament to take a stand for women rights?

35:30 What would be your suggestion to men and women listening of how we can be good role models and stop the sexist comments?

39:00 Do you see women doing it to ourselves by putting each other down instead of working together?

44:00 Tell us about the double double debacle, and how is it different to qualifying for the Olympics in Canada and Great Britain

48:30 Did that affect you mentally, knowing that you did not know what you were doing. How did that affect your Olympic experience?

53:00 Where do you go from here? Running wise and career wise?

55:10 When you said you like to indulge after a big race, what do the first few days after New York look like for you?

1:00:00 Final Kick Round

Quotes from Lanni

I spent my entire college career doing what most NCAA females do, trying not to eat, eat very little, trying to cross training and overtrain, and offset what I did eat. You name the eating disorder trick, I did it.

I eat chocolate everyday…

In my off season, I might have a beer most nights, during season, I might limit it to weekends.

We need to embrace the builds and the bodies that we have, understand that you can train it and tweak it to fit within your sport and within the goals you want.

If we change that conversation for women in sport, then there’s not going to be the same insecurities for girls and there’ll be less pressure for girls to look a certain way and do stupid things to look that way.

I am not restrictive, but I have to recognize that I need to be making sure every calorie, piece of food and beverage I put into my body is servicing my body, so when I get to Rio, I am able to compete and be my best Lanni.

...A part of me regrets not getting my head on straight sooner, because who knows what I could have been doing in my 20’s had I not been just wasting away and wasting my time and wasting my talents trying to fit into other people’s definitions of what a runner should look like or what a runner should be. And those are years I’ll never get back.

If you look at any picture of an elite athlete in any sport, its not sustainable for us to look like that. You try to dial it in for maybe 4-6 weeks, where it is really important.

...both (genders) could benefit from the conversation being about our ‘machines’ and what we’re doing with them.

I wanted my words to carry more weight and to have more meaning than any title or PB or anything beside my name.

Women are harder on each other and ourselves than any man ever will be and I don’t know why that is.

You’re a girl; you can change your mind

Your body is your equipment, and it is your engine.

Once I finally accepted I was never going to get rid of these figure skating quads, and started training them to benefit me...the better runner I became.

We need to embrace the bodies and the builds that we have. Understanding that you can train it, and tweak it to fit within your sport and the goals you want.

What I do is fierce and sexy, not how I look doing it.

Set your goals, but don’t limit yourself by them.

Don’t Be Afraid of changing your mind

Running is supposed to add to your life, not detract from it.

My legacy in sport, and helping to change things in sport, that is something that is more important to me.

When I am out of season, chocolate can be breakfast. When I am in season, chocolate can be part of breakfast

]]>What makes elite runners so good at running? Are they superhuman, and just have the talent to be able to leave us all in their dust?

Actually, no!

Even though most elite runners struggle with revealing their weaknesses in fear of losing sponsors or upsetting the selection committees, today we are talking to a runner who does not mind sharing her struggles and does not mind speaking the truth, even if it makes some waves in the process.

Lanni Marchant is the Canadian record holder in the half marathon and marathon with her 1:10:47 and 2:28:00 PRs. She competed in both the 10,000m and marathon in the Rio Olympics, which you will hear about the drama involved in that scenario during this interview.

However, despite Lanni's success as a runner, she wants her legacy to be more than just her running. Lanni is doing all she can to help women rights, including speaking in front of Parliament on the topic, and showing the world once and for all, that there is no one best body type and weight for a runner.

Lanni spent most of her college career on crutches because she felt she needed to be skinny to run fast, but now she has a message for runners everywhere to get your head on straight, or you are throwing away your running!

Lanni is refreshingly honest, and I am sure you are going to enjoy this episode for her relatability and what she is doing for our sport.

Questions Lanni is Asked

4:00 You decided to go to University in the US, what was it that pulled you away from Canada?

5:10 What lessons were you taught about going to school in the US when you were still in high school in Canada

7:35 You struggled your way through your freshman year, why do you think so many runners struggle in that first year?

10:00 There were some remarks made to other people about being healthy, was it that about being leaner or heavier?

10:45 How did those remarks affect you?

12:30 What do you think, now that you have a good relationship with food, can be done to change the perspective?

20:00 How do you stop yourself from comparing when you are standing on the start line?

23:45 You mentioned your weight fluctuates throughout the year, what would you like to say to anyone who looks at pictures of you from Rio, and thinks WOW! I am never going to look like that.

27:20 A lot of words (such as muscular), women see as negative, do you have any thoughts on how we can change the thinking?

32:30 What made you decide to go in front of parliament to take a stand for women rights?

35:30 What would be your suggestion to men and women listening of how we can be good role models and stop the sexist comments?

39:00 Do you see women doing it to ourselves by putting each other down instead of working together?

44:00 Tell us about the double double debacle, and how is it different to qualifying for the Olympics in Canada and Great Britain

48:30 Did that affect you mentally, knowing that you did not know what you were doing. How did that affect your Olympic experience?

53:00 Where do you go from here? Running wise and career wise?

55:10 When you said you like to indulge after a big race, what do the first few days after New York look like for you?

1:00:00 Final Kick Round

Quotes from Lanni

I spent my entire college career doing what most NCAA females do, trying not to eat, eat very little, trying to cross training and overtrain, and offset what I did eat. You name the eating disorder trick, I did it.

I eat chocolate everyday…

In my off season, I might have a beer most nights, during season, I might limit it to weekends.

We need to embrace the builds and the bodies that we have, understand that you can train it and tweak it to fit within your sport and within the goals you want.

If we change that conversation for women in sport, then there’s not going to be the same insecurities for girls and there’ll be less pressure for girls to look a certain way and do stupid things to look that way.

I am not restrictive, but I have to recognize that I need to be making sure every calorie, piece of food and beverage I put into my body is servicing my body, so when I get to Rio, I am able to compete and be my best Lanni.

...A part of me regrets not getting my head on straight sooner, because who knows what I could have been doing in my 20’s had I not been just wasting away and wasting my time and wasting my talents trying to fit into other people’s definitions of what a runner should look like or what a runner should be. And those are years I’ll never get back.

If you look at any picture of an elite athlete in any sport, its not sustainable for us to look like that. You try to dial it in for maybe 4-6 weeks, where it is really important.

...both (genders) could benefit from the conversation being about our ‘machines’ and what we’re doing with them.

I wanted my words to carry more weight and to have more meaning than any title or PB or anything beside my name.

Women are harder on each other and ourselves than any man ever will be and I don’t know why that is.

You’re a girl; you can change your mind

Your body is your equipment, and it is your engine.

Once I finally accepted I was never going to get rid of these figure skating quads, and started training them to benefit me...the better runner I became.

We need to embrace the bodies and the builds that we have. Understanding that you can train it, and tweak it to fit within your sport and the goals you want.

What I do is fierce and sexy, not how I look doing it.

Set your goals, but don’t limit yourself by them.

Don’t Be Afraid of changing your mind

Running is supposed to add to your life, not detract from it.

My legacy in sport, and helping to change things in sport, that is something that is more important to me.

When I am out of season, chocolate can be breakfast. When I am in season, chocolate can be part of breakfast

Anyone who has tried to lose weight in the past knows that all too well, but our guest today not only shares his struggles with using food as comfort to process his emotions, but how he finally broke free of using food as a form of self medication.

Josh Trent, of Wellness Force Radio has fantastic advice for us all on how to grow to love our bodies from a place of abundance and trust, rather than a place of anger (like so many of us do).

Every human being goes through stages, and although therapy has been shunned in the past, Josh has some great insights on why it is so important, and can help us upgrade our old software to deal with our issues once and for all/.

Josh talks about having a why, the reason you are willing to put in all the hours for your training, and that why should be bigger than you. Having a why that makes you cry will give you energy to pull from when life stacks roadblocks in front of you. We only have control over our experiences, and we need to make sure that our behaviors are in alignment with our goals.

Josh challenges us all to set a new fear PR, something that is terrifying, but will help us to feel more alive than ever before.

If you are ready to make 2017 your best year ever, this is an episode to inspire you to do just that.

Here are some of the topics we’ll discuss today:

Why the first 5 minutes of your day are the most important, are you eating mental junk food?

Why voicing the thoughts that are going through your head will take the power out of them

How to use habit formation to reach your goals

Why having a community will help you to replace the negative thoughts in your mind

Questions Josh is asked:

4:15 Where did your journey start?

8:15 What was it about the moment with the red cup that made something switch in your mind?

9:25 We often think of drugs as pills, but tell us how food or exercise can be that addiction or way of coping with our feelings

12:30 You lost 75lbs, but we are in a world of perfection, so we struggle to find peace with ourselves, how did you learn to do this while you were going through this journey?

15:00 What can people recognize within themselves, where they can realize they are in a place of anger, and how can they move to a place of love?

16:00 Tell us about some of strategies to get out of a negative mindset

20:00 How long did it take you to spin your mental perspective to where you were confident in who you were?

22:20 How did you get to a place to where you did not see vulnerability as a weakness or something to be embarrassed about?

25:15 Why do you encourage people to face their frustrations and be vulnerable?

26:25 How can we make sure we make a behavior change rather than a New Years Resolution?

32:20 Let's use an example of a runner, and how they can make good choices to be ready for their big race coming up

36:20 What about people with families who believe it is not realistic to put themselves first, what would you like to say to them?

39:30 Describe just how much our negative thoughts affect us during races, and how can we take the steps to overcome those negative thoughts in a race?

41:30 How do you practice going against the negative thoughts in the moment?

48:00 You always ask your guests for what their definition of wellness is, what is yours?

49:30 Is it possible to fill up all three cups to have balance in our lives?

51:30 What themes come up over and over on your podcast interviews, that you would like to tell people today?

53:00 What are examples of some "why's" that will help people achieve their goals?

56:35 The Final Kick Round!

]]>The journey of losing weight is not easy.

Anyone who has tried to lose weight in the past knows that all too well, but our guest today not only shares his struggles with using food as comfort to process his emotions, but how he finally broke free of using food as a form of self medication.

Josh Trent, of Wellness Force Radio has fantastic advice for us all on how to grow to love our bodies from a place of abundance and trust, rather than a place of anger (like so many of us do).

Every human being goes through stages, and although therapy has been shunned in the past, Josh has some great insights on why it is so important, and can help us upgrade our old software to deal with our issues once and for all/.

Josh talks about having a why, the reason you are willing to put in all the hours for your training, and that why should be bigger than you. Having a why that makes you cry will give you energy to pull from when life stacks roadblocks in front of you. We only have control over our experiences, and we need to make sure that our behaviors are in alignment with our goals.

Josh challenges us all to set a new fear PR, something that is terrifying, but will help us to feel more alive than ever before.

If you are ready to make 2017 your best year ever, this is an episode to inspire you to do just that.

The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use.

If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use.

If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use.

If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

]]>Today’s episode is a special treat.

I’ve brought on my good friend and fellow marathoner Sarah Crouch to play hostess with the mostess and ask me the hard questions on today’s special podcast.

I just finished the California International Marathon with a brand new personal record, and Sarah asks me all about how it feels to be both proud and disappointed in my finishing time.

I’ve been lucky enough to have run each of my marathons faster than the one before, but my perfectionist lifestyle always expects more.

I know a lot of you can relate to the fact that we runners hold ourselves to such high standards.

The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use.

If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

]]>01:03:29cleanDr. Jordan Santos-Concejero- The Research is Clear: Strength Training is the Best Way to Improve Running EconomyWed, 21 Dec 2016 05:00:00 +0000If you love the science behind running, this is the episode for you!

I’ve brought Jordan Santos-Concejero on the podcast today to discuss a little bit of his research on the physiology and the biomechanics behind the art of running.

Dr. Santos started out as a professional runner, but trying to keep up with competitive running and work on his PhD at the same time became a bit much.

Besides, he was much more interested in the research behind what makes a good runner truly great. He’s spent a majority of his research career studying Kenyan runners and their successes.

He breaks down genetics and human evolution and then combines them with modern training in order to uncover what makes professional runners so successful.

If you’ve ever had any questions about your stride, your strike, or even your genetic disposition for physical fitness, tune in now!

Here are some of the topics we’ll discuss today:

Finding the balance between diet, rest, and training hard Why strength training is so important for runners Dr. Santos’ research on ground contact time, cadence, and striking All of the different factors that influence running economy The touchy subject of genetic doping Questions Jordan is asked:

3:45 What was your international running career like?

5:05 How did your dad inspire you to run?

5:26 Do you have any advice for new runners?

6:20 What was the highlight of your running career?

7:06 How long did it take you to balance training hard with resting right?

7:52 Why did you decide to retire from running?

8:48 Do you still run for fun?

9:55 Did you always know you wanted to study running academically?

12:20 When did running economy come into your research?

13:18 Are you an economical runner?

14:07 Why should runners focus on strength training?

15:15 What kind of strength training should runners do?

16:06 How often should we go to the gym?

18:03 Why did you focus your research on Kenyan runners?

19:40 Can you share some of your findings with us?

21:30 What is the ground contact time you study?

23:16 What are your theories on efficient ground contact times?

25:07 Do you see people moving to Kenya for training?

26:43 How can European runners imitate Kenyan training?

27:31 Do you see people messing with genetics in the future to be better runners?

29:55 How is your research working against genetic doping?

32:11 What is your research on running cadence and stride?

35:40 Did you find any differences in running cadence with different types of runners?

36:50 Should we just stick with the stride that is comfortable for us?

37:53 What is your research on striking?

39:45 Can we change heel striking to forefoot striking?

40:40 The pros and cons of barefoot running

42:30 How does it feel to be a researcher?

43:50 Where do you see your research going in the future?

47:12 The Final Kick Round!

Quotes by Jordan:

“Training hard is important, but actually it’s more important to get enough rest.”

]]>If you love the science behind running, this is the episode for you!

I’ve brought Jordan Santos-Concejero on the podcast today to discuss a little bit of his research on the physiology and the biomechanics behind the art of running.

Dr. Santos started out as a professional runner, but trying to keep up with competitive running and work on his PhD at the same time became a bit much.

Besides, he was much more interested in the research behind what makes a good runner truly great. He’s spent a majority of his research career studying Kenyan runners and their successes.

He breaks down genetics and human evolution and then combines them with modern training in order to uncover what makes professional runners so successful.

If you’ve ever had any questions about your stride, your strike, or even your genetic disposition for physical fitness, tune in now!

Here are some of the topics we’ll discuss today:

Finding the balance between diet, rest, and training hard Why strength training is so important for runners Dr. Santos’ research on ground contact time, cadence, and striking All of the different factors that influence running economy The touchy subject of genetic doping Questions Jordan is asked:

3:45 What was your international running career like?

5:05 How did your dad inspire you to run?

5:26 Do you have any advice for new runners?

6:20 What was the highlight of your running career?

7:06 How long did it take you to balance training hard with resting right?

7:52 Why did you decide to retire from running?

8:48 Do you still run for fun?

9:55 Did you always know you wanted to study running academically?

12:20 When did running economy come into your research?

13:18 Are you an economical runner?

14:07 Why should runners focus on strength training?

15:15 What kind of strength training should runners do?

16:06 How often should we go to the gym?

18:03 Why did you focus your research on Kenyan runners?

19:40 Can you share some of your findings with us?

21:30 What is the ground contact time you study?

23:16 What are your theories on efficient ground contact times?

25:07 Do you see people moving to Kenya for training?

26:43 How can European runners imitate Kenyan training?

27:31 Do you see people messing with genetics in the future to be better runners?

29:55 How is your research working against genetic doping?

32:11 What is your research on running cadence and stride?

35:40 Did you find any differences in running cadence with different types of runners?

36:50 Should we just stick with the stride that is comfortable for us?

37:53 What is your research on striking?

39:45 Can we change heel striking to forefoot striking?

40:40 The pros and cons of barefoot running

42:30 How does it feel to be a researcher?

43:50 Where do you see your research going in the future?

47:12 The Final Kick Round!

Quotes by Jordan:

“Training hard is important, but actually it’s more important to get enough rest.”

]]>51:44cleanAlicia Shay- Emotional Stress is Powerfully Destructive in Your BodyFri, 16 Dec 2016 11:49:56 +0000Katy Sherratt is the CEO of Back On My Feet, a non-profit organization that helps homeless and those down on their luck get – you guessed it! – back on their feet.

But they do it with running!

Members of Back On My Feet meet three times a week for morning runs on top of interview training, health and wellness education, and other services that help them find jobs and get their lives running again.

As CEO, Katy brings her philanthropic eye and economics experience to an already thriving business.

We discuss the ways she’s increased donations, increased programmatic impact, and improved the ways the company measures the success of its members.

There are waiting lists of people waiting to participate in Back On My feet, and Katy shares the way we can all help out.

Here are some of the topics we’ll discuss today:

Everything Katy’s accomplished with Back On My Feet

How health and success work together to create social wellness

The ways running builds self-esteem and empowers individuals

How individuals and the corporate world work together for social wellness

What we can all do to be more socially aware

How we can donate our time and money to Back On My Feet

Questions Katy is asked:

3:34 When did Katy move over to the United States?

4:30 Why is running so special?

5:33 Do you run in the mornings?

7:02 What has Katy accomplished with Back On My Feet?

9:00 What is Back On My Feet and how does it work?

11:28 Everyone with Back On My Feet gets a free pair of running shoes

12:08 What’s it like being a Back On My Feet alumni?

13:13 How did you convince your sponsors to get involved?

15:05 How many members join marathons?

16:10 Which cities participate in Back On My Feet?

17:06 How can we get in touch with Back On My Feet?

18:10 How big can Back On My Feet get?

19:24 How do the sponsors help members find jobs and get back on their feet?

21:20 Does Back On My Feet offer interview training for members?

22:32 How do donations work with Back On My Feet?

24:45 What attracted Katy to Back On My Feet?

25:53 What attracts Katy to social wellness?

26:40 What social differences do you see between the UK and the USA?

28:22 Are things moving in the right direction?

29:35 How many different ways can corporations work with Back On My Feet?

31:11 Why is running so empowering?

33:43 What moment brought it home for Katy?

36:29 How Katy’s mom inspires her

38:07 How is the running community like a family?

39:20 How does recruitment work?

41:15 Why do you start running so early in the morning?

43:27 The story that impacted Katy the most

46:28 What happens at the beginning and the end of each run?

49:18 The Final Kick Round!

Quotes by Katy:

“I run a mile a minute in how I act in daily life, and for me when I go running it’s a moment of clarity.”

“Back On My Feet starts with running.”

“Companies and corporations want to work with non-profits in a unique way. They want a variety of ways.”

“The reason we use running is because anyone can do it. We are born to run.”

The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use.

If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

]]>Katy Sherratt is the CEO of Back On My Feet, a non-profit organization that helps homeless and those down on their luck get – you guessed it! – back on their feet.

But they do it with running!

Members of Back On My Feet meet three times a week for morning runs on top of interview training, health and wellness education, and other services that help them find jobs and get their lives running again.

As CEO, Katy brings her philanthropic eye and economics experience to an already thriving business.

We discuss the ways she’s increased donations, increased programmatic impact, and improved the ways the company measures the success of its members.

There are waiting lists of people waiting to participate in Back On My feet, and Katy shares the way we can all help out.

Here are some of the topics we’ll discuss today:

Everything Katy’s accomplished with Back On My Feet

How health and success work together to create social wellness

The ways running builds self-esteem and empowers individuals

How individuals and the corporate world work together for social wellness

What we can all do to be more socially aware

How we can donate our time and money to Back On My Feet

Questions Katy is asked:

3:34 When did Katy move over to the United States?

4:30 Why is running so special?

5:33 Do you run in the mornings?

7:02 What has Katy accomplished with Back On My Feet?

9:00 What is Back On My Feet and how does it work?

11:28 Everyone with Back On My Feet gets a free pair of running shoes

12:08 What’s it like being a Back On My Feet alumni?

13:13 How did you convince your sponsors to get involved?

15:05 How many members join marathons?

16:10 Which cities participate in Back On My Feet?

17:06 How can we get in touch with Back On My Feet?

18:10 How big can Back On My Feet get?

19:24 How do the sponsors help members find jobs and get back on their feet?

21:20 Does Back On My Feet offer interview training for members?

22:32 How do donations work with Back On My Feet?

24:45 What attracted Katy to Back On My Feet?

25:53 What attracts Katy to social wellness?

26:40 What social differences do you see between the UK and the USA?

28:22 Are things moving in the right direction?

29:35 How many different ways can corporations work with Back On My Feet?

31:11 Why is running so empowering?

33:43 What moment brought it home for Katy?

36:29 How Katy’s mom inspires her

38:07 How is the running community like a family?

39:20 How does recruitment work?

41:15 Why do you start running so early in the morning?

43:27 The story that impacted Katy the most

46:28 What happens at the beginning and the end of each run?

49:18 The Final Kick Round!

Quotes by Katy:

“I run a mile a minute in how I act in daily life, and for me when I go running it’s a moment of clarity.”

“Back On My Feet starts with running.”

“Companies and corporations want to work with non-profits in a unique way. They want a variety of ways.”

“The reason we use running is because anyone can do it. We are born to run.”

The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use.

If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

]]>01:00:27cleanBack on My Feet- The Power of Running to Overcome HomelessnessWed, 07 Dec 2016 17:00:00 +0000Katy Sherratt is the CEO of Back On My Feet, a non-profit organization that helps homeless and those down on their luck get – you guessed it! – back on their feet.

But they do it with running!

Members of Back On My Feet meet three times a week for morning runs on top of interview training, health and wellness education, and other services that help them find jobs and get their lives running again.

As CEO, Katy brings her philanthropic eye and economics experience to an already thriving business.

We discuss the ways she’s increased donations, increased programmatic impact, and improved the ways the company measures the success of its members.

There are waiting lists of people waiting to participate in Back On My feet, and Katy shares the way we can all help out.

Here are some of the topics we’ll discuss today:

Everything Katy’s accomplished with Back On My Feet

How health and success work together to create social wellness

The ways running builds self-esteem and empowers individuals

How individuals and the corporate world work together for social wellness

What we can all do to be more socially aware

How we can donate our time and money to Back On My Feet

Questions Katy is asked:

3:34 When did Katy move over to the United States?

4:30 Why is running so special?

5:33 Do you run in the mornings?

7:02 What has Katy accomplished with Back On My Feet?

9:00 What is Back On My Feet and how does it work?

11:28 Everyone with Back On My Feet gets a free pair of running shoes

12:08 What’s it like being a Back On My Feet alumni?

13:13 How did you convince your sponsors to get involved?

15:05 How many members join marathons?

16:10 Which cities participate in Back On My Feet?

17:06 How can we get in touch with Back On My Feet?

18:10 How big can Back On My Feet get?

19:24 How do the sponsors help members find jobs and get back on their feet?

21:20 Does Back On My Feet offer interview training for members?

22:32 How do donations work with Back On My Feet?

24:45 What attracted Katy to Back On My Feet?

25:53 What attracts Katy to social wellness?

26:40 What social differences do you see between the UK and the USA?

28:22 Are things moving in the right direction?

29:35 How many different ways can corporations work with Back On My Feet?

31:11 Why is running so empowering?

33:43 What moment brought it home for Katy?

36:29 How Katy’s mom inspires her

38:07 How is the running community like a family?

39:20 How does recruitment work?

41:15 Why do you start running so early in the morning?

43:27 The story that impacted Katy the most

46:28 What happens at the beginning and the end of each run?

49:18 The Final Kick Round!

Quotes by Katy:

“I run a mile a minute in how I act in daily life, and for me when I go running it’s a moment of clarity.”

“Back On My Feet starts with running.”

“Companies and corporations want to work with non-profits in a unique way. They want a variety of ways.”

“The reason we use running is because anyone can do it. We are born to run.”

The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use.

If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

]]>Katy Sherratt is the CEO of Back On My Feet, a non-profit organization that helps homeless and those down on their luck get – you guessed it! – back on their feet.

But they do it with running!

Members of Back On My Feet meet three times a week for morning runs on top of interview training, health and wellness education, and other services that help them find jobs and get their lives running again.

As CEO, Katy brings her philanthropic eye and economics experience to an already thriving business.

We discuss the ways she’s increased donations, increased programmatic impact, and improved the ways the company measures the success of its members.

There are waiting lists of people waiting to participate in Back On My feet, and Katy shares the way we can all help out.

Here are some of the topics we’ll discuss today:

Everything Katy’s accomplished with Back On My Feet

How health and success work together to create social wellness

The ways running builds self-esteem and empowers individuals

How individuals and the corporate world work together for social wellness

What we can all do to be more socially aware

How we can donate our time and money to Back On My Feet

Questions Katy is asked:

3:34 When did Katy move over to the United States?

4:30 Why is running so special?

5:33 Do you run in the mornings?

7:02 What has Katy accomplished with Back On My Feet?

9:00 What is Back On My Feet and how does it work?

11:28 Everyone with Back On My Feet gets a free pair of running shoes

12:08 What’s it like being a Back On My Feet alumni?

13:13 How did you convince your sponsors to get involved?

15:05 How many members join marathons?

16:10 Which cities participate in Back On My Feet?

17:06 How can we get in touch with Back On My Feet?

18:10 How big can Back On My Feet get?

19:24 How do the sponsors help members find jobs and get back on their feet?

21:20 Does Back On My Feet offer interview training for members?

22:32 How do donations work with Back On My Feet?

24:45 What attracted Katy to Back On My Feet?

25:53 What attracts Katy to social wellness?

26:40 What social differences do you see between the UK and the USA?

28:22 Are things moving in the right direction?

29:35 How many different ways can corporations work with Back On My Feet?

31:11 Why is running so empowering?

33:43 What moment brought it home for Katy?

36:29 How Katy’s mom inspires her

38:07 How is the running community like a family?

39:20 How does recruitment work?

41:15 Why do you start running so early in the morning?

43:27 The story that impacted Katy the most

46:28 What happens at the beginning and the end of each run?

49:18 The Final Kick Round!

Quotes by Katy:

“I run a mile a minute in how I act in daily life, and for me when I go running it’s a moment of clarity.”

“Back On My Feet starts with running.”

“Companies and corporations want to work with non-profits in a unique way. They want a variety of ways.”

“The reason we use running is because anyone can do it. We are born to run.”

The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use.

If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

I’m sure we’re all guilty of saying we have “bad form” while running. I know my own peroneal arthritis effects my form and the way I think about it, and that’s why I brought the Gait Guys on the podcast.

It’s time to get a new perspective! Durability is what Dr. Shawn Allen and Dr. Ivo Waerlop are all about.

Your running form isn’t really what matters. It’s how durable and economical that form is and what it’s doing to and for your body.

Injuries, surgery, and simple ignorance are all responsible for our running forms, regardless of whether they’re good or bad, but it’s easier than you think to re-train your body to overcome discomfort and pain. You may not even need to change your running form at all.

Rather, we are going to discuss permanent moving patterns and how to make up for what your patterns might be lacking in order for you to have the [...]

]]>Today’s episode is going to completely change the way you look at running form.

I’m sure we’re all guilty of saying we have “bad form” while running. I know my own peroneal arthritis effects my form and the way I think about it, and that’s why I brought the Gait Guys on the podcast.

It’s time to get a new perspective! Durability is what Dr. Shawn Allen and Dr. Ivo Waerlop are all about.

Your running form isn’t really what matters. It’s how durable and economical that form is and what it’s doing to and for your body.

Injuries, surgery, and simple ignorance are all responsible for our running forms, regardless of whether they’re good or bad, but it’s easier than you think to re-train your body to overcome discomfort and pain. You may not even need to change your running form at all.

Rather, we are going to discuss permanent moving patterns and how to make up for what your patterns might be lacking in order for you to have the [...]

]]>01:16:43noFind What You Love and Work for it- Chiara GandolfiThu, 17 Nov 2016 11:31:50 +0000Will you help me give a wedding present today?

My guest didn’t start out as a runner, in fact, she did not start running until one year ago.

Chiara was a springboard diver who was inspired to run by the most powerful force of all: love!

As new runners, we all know how magical that first run can be, but today’s episode is truly for the romantic runner.

Chiara shares one of the most romantic relationship stories I have ever heard about how her fiancé Francesco inspired her to become a better runner and a better woman.

She’s discovered a whole new world of health and fitness that would not have been possible if she and Francesco had never met, and she shares with us how a new perspective on running can inspire change in your whole life.

Here are some of the topics we’ll discuss today:

How running compares to other niche sports How feelings for a significant other can inspire your perspectives on health and exercise Tr [...]

]]>Will you help me give a wedding present today?

My guest didn’t start out as a runner, in fact, she did not start running until one year ago.

Chiara was a springboard diver who was inspired to run by the most powerful force of all: love!

As new runners, we all know how magical that first run can be, but today’s episode is truly for the romantic runner.

Chiara shares one of the most romantic relationship stories I have ever heard about how her fiancé Francesco inspired her to become a better runner and a better woman.

She’s discovered a whole new world of health and fitness that would not have been possible if she and Francesco had never met, and she shares with us how a new perspective on running can inspire change in your whole life.

Here are some of the topics we’ll discuss today:

How running compares to other niche sports How feelings for a significant other can inspire your perspectives on health and exercise Tr [...]

]]>54:29noHow Running Shapes us into the People we Want to Be- Chris HeuislerWed, 09 Nov 2016 05:01:00 +0000 If you’ve ever run a marathon, you know how hectic race day can be.

You’re out of your element, you’re in a new area, and everything about your routine is falling apart. This is where Chris Heuisler comes in!

I brought Chris on the podcast today to talk about what he does as the RunWestin Concierge.

As concierge, he’s on-call to every single marathoner running the Rock ‘n Roll marathon.

]]> If you’ve ever run a marathon, you know how hectic race day can be.

You’re out of your element, you’re in a new area, and everything about your routine is falling apart. This is where Chris Heuisler comes in!

I brought Chris on the podcast today to talk about what he does as the RunWestin Concierge.

As concierge, he’s on-call to every single marathoner running the Rock ‘n Roll marathon.

]]>54:04noMolly Huddle-Why New York Was the Marathon for MollyWed, 02 Nov 2016 05:01:00 +0000 Today my guest is one of the best distance runners in the country.

Molly Huddle finished 6th in the 10k at the 2016 Rio Olympics and is about to try her legs out on her first marathon in New York.

Molly is already a superstar – and has been since college – but that doesn’t stop her from learning new things.

She’s going to s [...]

]]> Today my guest is one of the best distance runners in the country.

Molly Huddle finished 6th in the 10k at the 2016 Rio Olympics and is about to try her legs out on her first marathon in New York.

Molly is already a superstar – and has been since college – but that doesn’t stop her from learning new things.

She’s going to s [...]

]]>58:58noNick Symmonds- Our Filthy, Dirty Sport: It’s Time to Make a ChangeWed, 26 Oct 2016 05:01:00 +0000 I’ve been wanting to talk to our guest today for a long time!

He’s got a lot of experience, a lot of opinions, and he’s not afraid to share them.

Nick Symmonds is an elite runner who’s won Olympic medals and competed in his fair share of world track and field championships.

He’s seen a lot of things in his time running professionally, and he’s on the podcast today to share a few of these experiences.

[...]]]> I’ve been wanting to talk to our guest today for a long time!

He’s got a lot of experience, a lot of opinions, and he’s not afraid to share them.

Nick Symmonds is an elite runner who’s won Olympic medals and competed in his fair share of world track and field championships.

He’s seen a lot of things in his time running professionally, and he’s on the podcast today to share a few of these experiences.

[...]]]>55:07yesThe Ginger Runner- You May Never Win a Race, But You Can Have a Blast Doing itWed, 19 Oct 2016 05:01:00 +0000 Everyone has a body image issues, and overcoming them is a huge challenge.

My guest today is no stranger to that.

Ethan is from Los Angeles, so he knows better than anyone how detrimental body image issues can be to our confidence and our health.

That’s part of what inspired him to create The Ginger Runner, a website and vlog dedicated not only to running but how to overcome all the hardest and ugliest parts of runn [...]

]]> Everyone has a body image issues, and overcoming them is a huge challenge.

My guest today is no stranger to that.

Ethan is from Los Angeles, so he knows better than anyone how detrimental body image issues can be to our confidence and our health.

That’s part of what inspired him to create The Ginger Runner, a website and vlog dedicated not only to running but how to overcome all the hardest and ugliest parts of runn [...]

]]>01:07:50noHow to Distract Your Mind When it Tells You to Quit- Perry NewburnWed, 12 Oct 2016 05:01:00 +0000 If you think it’s impossible to run 50+ miles day for weeks on end, our guest today is here to prove you wrong!

After overcoming a 16 year battle with heroin addiction, Perry Newburn is lucky to be alive.

He realizes what running brings to our lives, and wanted to give back to the running community in the same way that he had been given a second chance. Perry became the king of long-distance running and he’s run numerous marathons, ultra races, and challenges like running around the outside of both islands of New Zealand and running for 72 hours straight wit [...]

]]> If you think it’s impossible to run 50+ miles day for weeks on end, our guest today is here to prove you wrong!

After overcoming a 16 year battle with heroin addiction, Perry Newburn is lucky to be alive.

He realizes what running brings to our lives, and wanted to give back to the running community in the same way that he had been given a second chance. Perry became the king of long-distance running and he’s run numerous marathons, ultra races, and challenges like running around the outside of both islands of New Zealand and running for 72 hours straight wit [...]

]]>01:05:08noAre You Guilty of the Biggest Mistake Runners Make?- Nancy ClarkWed, 05 Oct 2016 05:01:00 +0000 If you have some burning questions about your running diet, tune in now and listen to this interview with legendary nutritionist Nancy Clark.

She’s a registered dietician with years of experience in the field of Sports Nutrition. She knows how important it is to develop a personalized nutrition plan based on your dietary needs and unique training plan, and we talk about how you can still treat yourself with dessert without blowing your calorie intake for the day.

The trick is knowing how many calories you burn per hour and what foods you like to eat that help [...]

]]> If you have some burning questions about your running diet, tune in now and listen to this interview with legendary nutritionist Nancy Clark.

She’s a registered dietician with years of experience in the field of Sports Nutrition. She knows how important it is to develop a personalized nutrition plan based on your dietary needs and unique training plan, and we talk about how you can still treat yourself with dessert without blowing your calorie intake for the day.

The trick is knowing how many calories you burn per hour and what foods you like to eat that help [...]

The Warrior Dash is a part of this fantastic trend of obstacle races, a running race that combines all sorts of physical feats to spice up your run. They will show you that no matter what you look like or how fast you are, you CAN succeed and accomplish things you never thought you could.

These obstacles mean a diverse group of people can tackle one goal together at a fun, challenging event that gets you out of your comfort zone.

]]>

Have you run a Warrior Dash?

The Warrior Dash is a part of this fantastic trend of obstacle races, a running race that combines all sorts of physical feats to spice up your run. They will show you that no matter what you look like or how fast you are, you CAN succeed and accomplish things you never thought you could.

These obstacles mean a diverse group of people can tackle one goal together at a fun, challenging event that gets you out of your comfort zone.

]]>01:04:32noHow to Become the Runner You Were Meant to Be- Pete MagillWed, 21 Sep 2016 05:01:00 +0000 If you’ve ever given up on running once, or twice, or maybe twenty times, then this is the episode for you. Pete Magill is my guest today and we’re talking about why it’s so easy to quit running, and how it’s just as easy to start back up again.

Pete is the author of the transformative book “The Born Again Runner”, and he breaks down key training techniques that will change the way you put together your runner’s body.

For Pete, running became his anchor, and he’s developed a strong and smart training regimen steeped in personal experience and gr [...]

]]> If you’ve ever given up on running once, or twice, or maybe twenty times, then this is the episode for you. Pete Magill is my guest today and we’re talking about why it’s so easy to quit running, and how it’s just as easy to start back up again.

Pete is the author of the transformative book “The Born Again Runner”, and he breaks down key training techniques that will change the way you put together your runner’s body.

For Pete, running became his anchor, and he’s developed a strong and smart training regimen steeped in personal experience and gr [...]

]]>01:19:56noWhy You Need to Do The Workouts You Hate- Steve PicucciWed, 14 Sep 2016 05:01:00 +0000 Not many runners are able to have their spouses as their coaches, but as you may know, my husband and I are an exception to that rule.

Today we’re talking to Steve Picucci, who is the head cross-country and track and field coach at Moorehead State University in Kentucky. He also happens to be my husband, and he coaches me as well.

Steve has an innate ability to understand what each individual runner needs when it matters. This is part of what makes him such a great coach. Here are some of the topics we’ll discuss today:

]]> Not many runners are able to have their spouses as their coaches, but as you may know, my husband and I are an exception to that rule.

Today we’re talking to Steve Picucci, who is the head cross-country and track and field coach at Moorehead State University in Kentucky. He also happens to be my husband, and he coaches me as well.

Steve has an innate ability to understand what each individual runner needs when it matters. This is part of what makes him such a great coach. Here are some of the topics we’ll discuss today:

]]>01:07:58noDo You Know What to Do if Your Life is in Danger When You are on a Run? with Todd WilliamsWed, 07 Sep 2016 05:01:00 +0000 Running has been in the spotlight a lot in the past few weeks, and not for a positive reason. Because there have been some recent physical attacks on runners, it’s important to understand how to stay safe while running.

Do you know what to do if your life is in danger?

This information is important for men and women alike.

Todd Williams, two-time Olympian and black-belt in Brazilian jiu jitsu, is the founder of RunSaf [...]

]]> Running has been in the spotlight a lot in the past few weeks, and not for a positive reason. Because there have been some recent physical attacks on runners, it’s important to understand how to stay safe while running.

Do you know what to do if your life is in danger?

This information is important for men and women alike.

Todd Williams, two-time Olympian and black-belt in Brazilian jiu jitsu, is the founder of RunSaf [...]

]]>56:57noHow to Use Power Meters to Improve Your Performance- Jim VanceWed, 31 Aug 2016 05:01:00 +0000 We all know about power meters for cycling, but now there are power meters for running too. Today, Jim Vance the author of “Run with Power,” will explain what power meters are and how they can be used in training.

Or, if you are new to running and are interested in how to obtain goals, Jim will speak about how a power meter can help you.

Some of the topics that you’ll hear about include:

Jim’s background as a [...]

]]> We all know about power meters for cycling, but now there are power meters for running too. Today, Jim Vance the author of “Run with Power,” will explain what power meters are and how they can be used in training.

Or, if you are new to running and are interested in how to obtain goals, Jim will speak about how a power meter can help you.

Some of the topics that you’ll hear about include:

Jim’s background as a [...]

]]>51:23no85 Years-Young Ed Whitlock: You Are Never Too Old To Run a Record (or 40!)Wed, 24 Aug 2016 05:01:00 +0000Today we are talking to Ed Whitlock, who is 85 and still breaking running records.

Ed began his running career when he was 14. He continued running when he went to University, but took a break from running after he injured his achilles. Ed started running again when he was 40, breaking all sorts of running records up until today.

Some of the topics that you’ll hear about include:

]]> Today we are talking to Ed Whitlock, who is 85 and still breaking running records.

Ed began his running career when he was 14. He continued running when he went to University, but took a break from running after he injured his achilles. Ed started running again when he was 40, breaking all sorts of running records up until today.

Some of the topics that you’ll hear about include:

]]>48:22noWhat Can You Do Today, To Achieve Your Goals Tomorrow- Dirk FrielWed, 17 Aug 2016 05:01:00 +0000 Hiring a coach to help train can get expensive, but today we are going to hear from Dirk Friel, the Founder and CEO of TrainingPeaks about why it’s a good idea to consider a coach.

Or, If you are an experienced runner and thinking about becoming a coach, Dirk has some great advice for you.

Some of the topics that you’ll hear about include:

Dirk’s background growing up with fitness.

Dirks journey from chasing his d [...]

]]> Hiring a coach to help train can get expensive, but today we are going to hear from Dirk Friel, the Founder and CEO of TrainingPeaks about why it’s a good idea to consider a coach.

Or, If you are an experienced runner and thinking about becoming a coach, Dirk has some great advice for you.

Some of the topics that you’ll hear about include:

Dirk’s background growing up with fitness.

Dirks journey from chasing his d [...]

]]>54:07noSteph and Ben Bruce- How to Accept Who You Are and Where You Are, Right NowWed, 10 Aug 2016 05:01:00 +0000 Today we are talking to a couple who have grown up together in their running careers.

They met in college, dated long-distance, got married, and are now the parents of two young children. This is in addition to having thriving running careers and keeping up with their coaching and their blog.

Stephanie and Ben Bruce are the guests today, and this is a fantastic show for parents and non-parents alike, as they give a lot of great advice. They’re both down-to-earth and able to accept criticism, which they have had their fair share of, so we’ll talk about that. [...]

]]> Today we are talking to a couple who have grown up together in their running careers.

They met in college, dated long-distance, got married, and are now the parents of two young children. This is in addition to having thriving running careers and keeping up with their coaching and their blog.

Stephanie and Ben Bruce are the guests today, and this is a fantastic show for parents and non-parents alike, as they give a lot of great advice. They’re both down-to-earth and able to accept criticism, which they have had their fair share of, so we’ll talk about that. [...]

]]>01:06:10noMatt Long: Surviving When There is Have No Hope to Becoming a Marathon RunnerWed, 03 Aug 2016 06:16:30 +0000Matt Long is the author of The Long Run. Some of you may already know his story: In short, he was hit by a bus, spent six weeks in a medically induced coma in the ICU, and was told that he would be lucky to walk with a cane.

Matt was extremely determined and never gave up when it came to getting back on his feet and back into his regular life. [...]

]]> Matt Long is the author of The Long Run. Some of you may already know his story: In short, he was hit by a bus, spent six weeks in a medically induced coma in the ICU, and was told that he would be lucky to walk with a cane.

Matt was extremely determined and never gave up when it came to getting back on his feet and back into his regular life. [...]

]]>56:26noHow to Make Sure You Condition Your Mind the Way You Condition Your Body- Scott WelleWed, 27 Jul 2016 05:01:00 +0000 Do you ever feel like you are holding yourself back? If so, you’re not alone! No matter how good a runner you are, it’s likely that you spend a lot of time convincing yourself that you’re not as good as you actually are. This is part of human nature.

Today’s guest gives us some pointers on overcoming mental obstacles and getting ourselves to where we want and need to be in our running and in other areas of our lives.

That guest is Scott Welle, a best-selling author, peak performance strategist, marathon runner, and founder of Outperform the Norm. He has a d [...]

]]> Do you ever feel like you are holding yourself back? If so, you’re not alone! No matter how good a runner you are, it’s likely that you spend a lot of time convincing yourself that you’re not as good as you actually are. This is part of human nature.

Today’s guest gives us some pointers on overcoming mental obstacles and getting ourselves to where we want and need to be in our running and in other areas of our lives.

That guest is Scott Welle, a best-selling author, peak performance strategist, marathon runner, and founder of Outperform the Norm. He has a d [...]

]]>01:08:35noFinding the Best Fuel to Power Your Fitness- Matt KadeyWed, 20 Jul 2016 05:01:00 +0000Do you know how to properly fuel your body before, during and after a workout? As an athlete, you are probably aware of the importance of eating well, but do you know what that entails? Maybe you have trouble because you don’t like to cook, but at the same time, you don’t like to rely too heavily on packaged foods. Since your health is tied to what you eat, this is something that you need to know about.

Today’s guest is Matt Kadey. Matt is a dietitian, cyclist, nutrition and travel writer, and professional recipe developer. He is also the author of

]]> Do you know how to properly fuel your body before, during and after a workout? As an athlete, you are probably aware of the importance of eating well, but do you know what that entails? Maybe you have trouble because you don’t like to cook, but at the same time, you don’t like to rely too heavily on packaged foods. Since your health is tied to what you eat, this is something that you need to know about.

Today’s guest is Matt Kadey. Matt is a dietitian, cyclist, nutrition and travel writer, and professional recipe developer. He is also the author of

]]>01:00:04noRunning While Pregnant: How Sarah Brown Trained for the Olympic Trials During PregnancyWed, 13 Jul 2016 05:01:00 +0000 There’s one topic that many female runners will need to consider at some point during their running careers, and that is pregnancy.

Whether planned or unplanned, pregnancy can absolutely have a huge effect on your training and workouts.

Many doctors will support a woman who is planning to run throughout her pregnancy (as long as it is safe for her in particular, of course!), so taking a nine-month hiatus is not often necessary.

]]> There’s one topic that many female runners will need to consider at some point during their running careers, and that is pregnancy.

Whether planned or unplanned, pregnancy can absolutely have a huge effect on your training and workouts.

Many doctors will support a woman who is planning to run throughout her pregnancy (as long as it is safe for her in particular, of course!), so taking a nine-month hiatus is not often necessary.

]]>01:06:01noFrom Mediocre to Magnificent with Professional Runner Phoebe WrightWed, 06 Jul 2016 05:01:00 +0000On the Run to the Top podcast, I try to vary the types ofguests that we have. Today, I’m excited to be interviewing a professionalrunner. Phoebe Wright has a lot of accolades, but first and foremost, she’sdown to earth and simply wonderful to talk (and to listen) to. You’re sure toenjoy today’s episode.

Phoebe is a Nike athlete and a five-time NCAA champion. Sheis currently training for the Olympic trials. She has a blog and hasparticipated in a great interview.

Some of the topics you’ll hear about include:

●How Phoebe went from a mediocre high school runner toan NCAA champion.

●

]]>On the Run to the Top podcast, I try to vary the types ofguests that we have. Today, I’m excited to be interviewing a professionalrunner. Phoebe Wright has a lot of accolades, but first and foremost, she’sdown to earth and simply wonderful to talk (and to listen) to. You’re sure toenjoy today’s episode.

Phoebe is a Nike athlete and a five-time NCAA champion. Sheis currently training for the Olympic trials. She has a blog and hasparticipated in a great interview.

Some of the topics you’ll hear about include:

● How Phoebe went from a mediocre high school runner toan NCAA champion.

Whether you’re running or just going through the activities of daily life, there might be some issues that you’re dealing with that can make you feel “not quite right”.

]]> Do you ever struggle with exhaustion?

Whether you’re running or just going through the activities of daily life, there might be some issues that you’re dealing with that can make you feel “not quite right”.

]]>01:07:02noDr. Jason Karp- Running Gives us the Chance to Narrow the Gap Between Where we are and Where we Want to Be.Wed, 22 Jun 2016 05:01:00 +0000You already know the physical benefits of running, and if you run, you also know that there are countless emotional and mental benefits. From boosting creativity and productivity, to fostering a sense of organization, taking up running, particularly distance running, can impact your life profoundly.

Today’s guest, Dr. Jason Karp, holds many running accolades, including having been the youngest collegiate coach at the age of 24. In addition, he holds three degrees in exercise physiology. Today he talks to us about his book, The Inner Runner.

Some of the topics that you’ll hear discussed include:

●Why Jason wrote his book, and what the process was like.

]]>You already know the physical benefits of running, and if you run, you also know that there are countless emotional and mental benefits. From boosting creativity and productivity, to fostering a sense of organization, taking up running, particularly distance running, can impact your life profoundly.

Today’s guest, Dr. Jason Karp, holds many running accolades, including having been the youngest collegiate coach at the age of 24. In addition, he holds three degrees in exercise physiology. Today he talks to us about his book, The Inner Runner.

Some of the topics that you’ll hear discussed include:

● Why Jason wrote his book, and what the process was like.

]]>54:11noRun for Life, Not Just for Today- Strava Founder Michael HorvathWed, 15 Jun 2016 05:01:00 +0000Although running is an individual sport, do you sometimes wish you had the camaraderie of a team?

Michael Horvath, today’s guest, founded Strava, an online community for runners and other athletes. Through tracking, Strava is able to help you connect to other athletes and also compiles some interesting data, such as what time of day people tend to run and which cities have the most active or fastest residents.

Michael got his start with rowing, then moved onto triathlon and running after he got out of college. He founded Strava (which, by the way, means “strive” in Swedish) in 2009 and now it is an international success.

Some of the topics we’ll explore with Michael today include:

● Michael’s journey to w [...]

]]>Although running is an individual sport, do you sometimes wish you had the camaraderie of a team?

Michael Horvath, today’s guest, founded Strava, an online community for runners and other athletes. Through tracking, Strava is able to help you connect to other athletes and also compiles some interesting data, such as what time of day people tend to run and which cities have the most active or fastest residents.

Michael got his start with rowing, then moved onto triathlon and running after he got out of college. He founded Strava (which, by the way, means “strive” in Swedish) in 2009 and now it is an international success.

Some of the topics we’ll explore with Michael today include:

● Michael’s journey to w [...]

]]>47:16noChris McDougall: Why Should Runners Care About Parkour?Wed, 08 Jun 2016 05:01:00 +0000After a career in international journalism, Chris, who is fascinated by the human body, wrote Born to Run, an international bestseller that is being made into a movie starring Matthew McConaughey.

His most recent book, Natural Born Heroes, is a national bestseller. Chris is a fascinating speaker, and I’m sure you will love every minute of today’s episode.

Some of the topics that we cover include:

●What Chris has been up to since the last time we talked, about a year ago.

●Lessons Chris has learne [...]

]]>After a career in international journalism, Chris, who is fascinated by the human body, wrote Born to Run, an international bestseller that is being made into a movie starring Matthew McConaughey.

His most recent book, Natural Born Heroes, is a national bestseller. Chris is a fascinating speaker, and I’m sure you will love every minute of today’s episode.

Some of the topics that we cover include:

● What Chris has been up to since the last time we talked, about a year ago.

● Lessons Chris has learne [...]

]]>58:33noWhen Opportunity Knocks, Will You be Ready?- Ted JaletaWed, 01 Jun 2016 05:01:00 +0000We are talking to Ted Jaleta, aworld-class masters runner and former Ethiopian refugee who is now a citizen ofCanada. Ted is now a motivational speaker, a Hall of Fame athlete, and a formerwinner of the Queen’s Jubilee Medal. He has carried the Olympic torch and hasreceived an honorary Doctor of Laws degree. In short, his story of how heovercame leaving a war-torn country on his own is inspirational.

Today Ted talks to us about how it was to leave Ethiopia andsettle in a new country. He also shares his advice for people who are havingtrouble seeing positivity in their own lives.

Some of the topics discussed include:

●Ted’s background in Ethiopia, Sudan, Kenya, and finallyCanada

●

]]>We are talking to Ted Jaleta, aworld-class masters runner and former Ethiopian refugee who is now a citizen ofCanada. Ted is now a motivational speaker, a Hall of Fame athlete, and a formerwinner of the Queen’s Jubilee Medal. He has carried the Olympic torch and hasreceived an honorary Doctor of Laws degree. In short, his story of how heovercame leaving a war-torn country on his own is inspirational.

Today Ted talks to us about how it was to leave Ethiopia andsettle in a new country. He also shares his advice for people who are havingtrouble seeing positivity in their own lives.

Some of the topics discussed include:

● Ted’s background in Ethiopia, Sudan, Kenya, and finallyCanada

●

]]>56:59noAre You a Strength Training Baby?- Drew WattsWed, 25 May 2016 05:01:00 +0000 Drew has been so helpful to me in the course of my journey as an elite, and he has some great insight on topics such as running form and strength training.

Drew started training in 1999, and he helps people from athletes to “weekend warriors” move more efficiently and feel their best. He creates individualized training plans based on client needs.

In today’s podcast, you’ll hear about topics such as:

How Drew [...]

]]> Drew has been so helpful to me in the course of my journey as an elite, and he has some great insight on topics such as running form and strength training.

Drew started training in 1999, and he helps people from athletes to “weekend warriors” move more efficiently and feel their best. He creates individualized training plans based on client needs.

In today’s podcast, you’ll hear about topics such as:

How Drew [...]

]]>01:10:37noHow to Level Up in the Game of Life- Nerd FitnessWed, 18 May 2016 05:01:00 +0000 On today’s podcast, I’m speaking with Steve Kamb, founder of Nerd Fitness and author of Level Up Your Life. Steve helps people change their lifestyles by making and sticking to small changes over a period of time. Steve is one of the most brilliant and creative minds in the fitness industry.

Rather than focusing on people who are highly motivated to work out, Steve tends to appeal to those for whom fitness was never a top priority. His goal is to make exercise and fitness fun, approachable and doable by anyone, even for those who would much rather play video games or attend a Star Wars convention than hit the gym.

]]> On today’s podcast, I’m speaking with Steve Kamb, founder of Nerd Fitness and author of Level Up Your Life. Steve helps people change their lifestyles by making and sticking to small changes over a period of time. Steve is one of the most brilliant and creative minds in the fitness industry.

Rather than focusing on people who are highly motivated to work out, Steve tends to appeal to those for whom fitness was never a top priority. His goal is to make exercise and fitness fun, approachable and doable by anyone, even for those who would much rather play video games or attend a Star Wars convention than hit the gym.

]]>53:38noHow to Use Your Setbacks to Reach Unexpected Highs- Ellie GreenwoodWed, 11 May 2016 05:01:00 +0000Today’s episode features Ellie Greenwood, one of the best ultrarunners in the world. Her crowning achievement has been to win theComrades Marathon in 2014, and she had a long and winding road up to that point.

Ellie is not a stranger to setbacks, as she spent much of 2013 recuperating from a string of injuries, but she’s been able to take it one step at a time to achieve her goals and extend her running distance little by little.

As you listen today, you’ll hear topics such as:

●How Ellie got started with running.

●

]]>Today’s episode features Ellie Greenwood, one of the best ultrarunners in the world. Her crowning achievement has been to win theComrades Marathon in 2014, and she had a long and winding road up to that point.

Ellie is not a stranger to setbacks, as she spent much of 2013 recuperating from a string of injuries, but she’s been able to take it one step at a time to achieve her goals and extend her running distance little by little.

As you listen today, you’ll hear topics such as:

● How Ellie got started with running.

●

]]>53:59noWhy Running is Saving Your Life and Carbs are NOT Evil -Dr. Iñigo San MillánWed, 04 May 2016 05:01:00 +0000On today’s episode of Runner’s Connect, I’m speaking with Dr. Inigo San Millan, the Director of Exercise Physiology at the University of Colorado and a professional speaker on the topics of sports medicine, metabolic disorders and other types of health and performance issues.

Today, weare discussing exercise and carbohydrates. Nowadays, so many of our health, weight and performance issues are blamed on carbs. Dr. San Millan assures us, however, that carbohydrates are not to blame for all of our woes.

As a former athlete, having played for six years with Real Madrid soccer and having been a cyclist for two years, Dr. San Millan has the perspective of both a sports medicine expert and an athlete.

Some of the topics that you’ll [...]

]]>On today’s episode of Runner’s Connect, I’m speaking with Dr. Inigo San Millan, the Director of Exercise Physiology at the University of Colorado and a professional speaker on the topics of sports medicine, metabolic disorders and other types of health and performance issues.

Today, weare discussing exercise and carbohydrates. Nowadays, so many of our health, weight and performance issues are blamed on carbs. Dr. San Millan assures us, however, that carbohydrates are not to blame for all of our woes.

As a former athlete, having played for six years with Real Madrid soccer and having been a cyclist for two years, Dr. San Millan has the perspective of both a sports medicine expert and an athlete.

Some of the topics that you’ll [...]

]]>01:04:38noDo You have One More Life Changing Challenge Left in You? David AlleyWed, 27 Apr 2016 05:01:00 +0000 David Alley was the first person to both cycle and run around the edge of Australia.

I know listeners will appreciate hearing about David’s multi-year journey to train and re-train his body for cycling and running great distances. They will also have the opportunity to hear David’s reasons for raising money for Depression awareness and why that may be such an important issue for runners, in particular.

What makes David Alley so inspirational are not just his athletic achievements, but also his passion and compassion for the human spirit and other people. Listen [...]

]]> David Alley was the first person to both cycle and run around the edge of Australia.

I know listeners will appreciate hearing about David’s multi-year journey to train and re-train his body for cycling and running great distances. They will also have the opportunity to hear David’s reasons for raising money for Depression awareness and why that may be such an important issue for runners, in particular.

What makes David Alley so inspirational are not just his athletic achievements, but also his passion and compassion for the human spirit and other people. Listen [...]

]]>51:16noHow to Change Your Perspective: Pain is Your Ally; Not Your Enemy- Brad BeerWed, 20 Apr 2016 05:01:00 +0000All your injury related questions answered. From how to know which injuries to run through to how to handle the emotional frustration of missing out, today’s episode features a return guest who you all seemed to enjoy in his previous appearance. Physical Therapist, Brad Beer, returns to discuss injuries, rehab, and listening to your pain.

This was a great opportunity to sit down with Brad and chat about such an important topic for all runners. Listeners will get some great information on how to assess your pain; when it’s time to take a break and structure an off-season; and pacing yourself on the road to recovery.

Being a runner himself, Brad understands not only thephysiological aspect of injury, but the emotional and psychological effects ofhaving to sit out races. As such, he has become one of the most sought afterpractitioners in his field.

Join us as we have a fun, [...]

]]>All your injury related questions answered. From how to know which injuries to run through to how to handle the emotional frustration of missing out, today’s episode features a return guest who you all seemed to enjoy in his previous appearance. Physical Therapist, Brad Beer, returns to discuss injuries, rehab, and listening to your pain.

This was a great opportunity to sit down with Brad and chat about such an important topic for all runners. Listeners will get some great information on how to assess your pain; when it’s time to take a break and structure an off-season; and pacing yourself on the road to recovery.

Being a runner himself, Brad understands not only thephysiological aspect of injury, but the emotional and psychological effects ofhaving to sit out races. As such, he has become one of the most sought afterpractitioners in his field.

Join us as we have a fun, [...]

]]>58:09noSecrets from Meb’s Coach: What are the Best Workouts for YOU as a Runner? Bob LarsenWed, 13 Apr 2016 05:01:00 +0000 If you’ve been listening for a while, then you know there’s someone very specific I’ve been working on bringing to the show: Meb Keflezighi. I love hearing his stories, and it seems like everyone always has something positive to say about him.

Today was no exception — I had the pleasure of speaking with his longtime coach and mentor, Bob Larsen. He has coached at almost every level of the sport, all the way from high school students to olympians. He is also the founder of the Mammoth Track Club, where both Meb and Deena Kastor led the way.

]]> If you’ve been listening for a while, then you know there’s someone very specific I’ve been working on bringing to the show: Meb Keflezighi. I love hearing his stories, and it seems like everyone always has something positive to say about him.

Today was no exception — I had the pleasure of speaking with his longtime coach and mentor, Bob Larsen. He has coached at almost every level of the sport, all the way from high school students to olympians. He is also the founder of the Mammoth Track Club, where both Meb and Deena Kastor led the way.

Stephanie has a PhD in Nutrition and has used running as her focus of her research along the years. She has many published papers, and has presented many times over the years about nutrition and how to fuel for runners. As for her athletic achievements, he won Western States in 2014, was the Lake Sonoma runner-up and is of course a record holder in multiple Ultra events, which is pretty impressive in itself.

Stephanie has a PhD in Nutrition and has used running as her focus of her research along the years. She has many published papers, and has presented many times over the years about nutrition and how to fuel for runners. As for her athletic achievements, he won Western States in 2014, was the Lake Sonoma runner-up and is of course a record holder in multiple Ultra events, which is pretty impressive in itself.

Hopefully by this point you know that this podcast is a product of RunnersConnect.

We give you blog posts with the information you really need to succeed, and our primary goal is coaching in a community setting. This week I’m joined by CEO and founder of RunnersConnect, Jeff Gaudette.

We kick off today’s episode by discussing Jeff’s life story. His struggles as an Elite runner will give you a totally new perspective on RunnersConnect.

Today’s topics include:

]]>Thank you for joining us for Episode 100!

Hopefully by this point you know that this podcast is a product of RunnersConnect.

We give you blog posts with the information you really need to succeed, and our primary goal is coaching in a community setting. This week I’m joined by CEO and founder of RunnersConnect, Jeff Gaudette.

We kick off today’s episode by discussing Jeff’s life story. His struggles as an Elite runner will give you a totally new perspective on RunnersConnect.

Today’s topics include:

]]>01:02:02noWhat it is Like to Hold Hands with Meb at the Boston Marathon Finish Line?- Hilary DionneWed, 23 Mar 2016 05:01:00 +0000 Does anyone remember what happened at the end of the Boston Marathon last year? Not the winners of the race, but I think most runners in America will know what I’m talking about.

Do you know what Meb Keflezighi did as he crossed the finish line? He held a surprised Elite runners hand as they ran across. That wonderful woman’s name is Hilary Dionne, and she is our special guest today!

Not only did she become an overnight celebrity, but she has an inspiring story herself. So if you feel like you don’t have the time to get your training in, just listen to this; it may totally change your perspective.

She started out by sharing what happened at the finish line and how it made her feel. Boston 2015 was two years after [...]

]]> Does anyone remember what happened at the end of the Boston Marathon last year? Not the winners of the race, but I think most runners in America will know what I’m talking about.

Do you know what Meb Keflezighi did as he crossed the finish line? He held a surprised Elite runners hand as they ran across. That wonderful woman’s name is Hilary Dionne, and she is our special guest today!

Not only did she become an overnight celebrity, but she has an inspiring story herself. So if you feel like you don’t have the time to get your training in, just listen to this; it may totally change your perspective.

She started out by sharing what happened at the finish line and how it made her feel. Boston 2015 was two years after [...]

I don’t know about you, but I immediately go into a mad panic trying to figure out what I’ve done wrong. We usually jump to the conclusion that we must have done something in the last few days to cause it.

Did you ever consider that the other 23 hours of your day that you’re not running may actually be what’s affecting you? My guest today might just change your point of view about the whole thing!

Kristin Marvin is a performance recovery specialist. She has always been interested in all forms of bodywork (mental, emotional and physical), injury prevention, maintenance, mobility and strength [...]

]]> Running is risky, and injuries are common.

I don’t know about you, but I immediately go into a mad panic trying to figure out what I’ve done wrong. We usually jump to the conclusion that we must have done something in the last few days to cause it.

Did you ever consider that the other 23 hours of your day that you’re not running may actually be what’s affecting you? My guest today might just change your point of view about the whole thing!

Kristin Marvin is a performance recovery specialist. She has always been interested in all forms of bodywork (mental, emotional and physical), injury prevention, maintenance, mobility and strength [...]

]]>51:44noThe Most Important Commitments You Can Make are to Yourself- Black Girls RUN!Wed, 09 Mar 2016 05:01:00 +0000Today we’re talking to the founders ofBlack Girls RUN!,Toni Carey and Ashley Hicks-Rocha. You know how the running community seems alot more inclusive than it used to be? I think a big part of that is because ofthese ladies’ effort and what they’ve achieved through BGR.

Initially they met while pledging to the same sorority incollege. They weren’t runners at the time, but they became interested together,and they’ve inspired each other to keep going and built each other up eversince. They explain how they found other things they enjoyed and made themhappy through running, as well.

Today’s topics include:

]]>Today we’re talking to the founders of Black Girls RUN!,Toni Carey and Ashley Hicks-Rocha. You know how the running community seems alot more inclusive than it used to be? I think a big part of that is because ofthese ladies’ effort and what they’ve achieved through BGR.

Initially they met while pledging to the same sorority incollege. They weren’t runners at the time, but they became interested together,and they’ve inspired each other to keep going and built each other up eversince. They explain how they found other things they enjoyed and made themhappy through running, as well.

Today’s topics include:

]]>44:38noHow to Use Your Mistakes to Make You Even Stronger- Trent MorrowWed, 02 Mar 2016 05:01:00 +0000Today, I’m sitting down with Trent Morrow. Also known as Marathon Man, Trent is the World record holder for the most marathons on seven continents in one year. He’s also the Australian World record holder for the most marathons in a year, and he’s actually run over 300 marathons.

But Trent has more to offer than just World records; you asked for more everyday runners, and he is exactly that. He started off by losing 70 pounds, having never been a runner before. His story will undoubtedly resonate with you as well, and he describes what he hopes to do in the future through inspiring others. His plans are sure to leave you with a huge smile.

Today he shared with us the moment when he realized something had to change in his life, and so much more.

Today’s topics included:

]]>Today, I’m sitting down with Trent Morrow. Also known as Marathon Man, Trent is the World record holder for the most marathons on seven continents in one year. He’s also the Australian World record holder for the most marathons in a year, and he’s actually run over 300 marathons.

But Trent has more to offer than just World records; you asked for more everyday runners, and he is exactly that. He started off by losing 70 pounds, having never been a runner before. His story will undoubtedly resonate with you as well, and he describes what he hopes to do in the future through inspiring others. His plans are sure to leave you with a huge smile.

Today he shared with us the moment when he realized something had to change in his life, and so much more.

Today’s topics included:

]]>01:01:43noHow to be the Leader of Your Own Journey- Tawnee PrazakWed, 24 Feb 2016 05:01:00 +0000 We are following the theme of becoming the best version of ourselves and finding that balance. and today we are joined by the amazing Tawnee Prazak. She’s a triathlon coach, personal trainer, multimedia journalist and triathlete living in Laguna Beach, California. Tawnee is the owner and show host of popular podcast Endurance Planet, and has been one of the most requested guests for Run to the Top. She’s not only a great person, but she’s so much fun.

She tells me all about her blogging experience and writing career, and I learn a great deal about Endurance Planet and how it’s grown. Endurance Planet is a [...]

]]> We are following the theme of becoming the best version of ourselves and finding that balance. and today we are joined by the amazing Tawnee Prazak. She’s a triathlon coach, personal trainer, multimedia journalist and triathlete living in Laguna Beach, California. Tawnee is the owner and show host of popular podcast Endurance Planet, and has been one of the most requested guests for Run to the Top. She’s not only a great person, but she’s so much fun.

She tells me all about her blogging experience and writing career, and I learn a great deal about Endurance Planet and how it’s grown. Endurance Planet is a [...]

]]>56:53noFinding the Best Diet and Training Plan for You- Ben GreenfieldWed, 17 Feb 2016 05:01:00 +0000 Have you ever followed someone else’s fitness or health advice after hearing about their raging success, only to become disappointed with your own results? In most cases, it simply comes down to individuality.

When we talk about diet and training plans, it can be confusing because different approaches work for different people. My guest today considers his job to simply be connecting people with as many different solutions as possible, so they can go out and test what works and what doesn’t.

Today I’m talking to [...]

]]> Have you ever followed someone else’s fitness or health advice after hearing about their raging success, only to become disappointed with your own results? In most cases, it simply comes down to individuality.

When we talk about diet and training plans, it can be confusing because different approaches work for different people. My guest today considers his job to simply be connecting people with as many different solutions as possible, so they can go out and test what works and what doesn’t.

Today I’m talking to [...]

]]>46:36noWhy You Don’t Have to be the Best or the Fastest to be Inspiring- Julie BensonWed, 10 Feb 2016 05:01:00 +0000 Three years ago on April 15th, two pressure cooker bombs were exploded by terrorists during the Boston Marathon.

Today I got the chance to have a really amazing, intimate and eye opening interview with one of the survivors. She has overcome that obstacle and so many more in her life, and she’s just a brave and wonderful person.

Julie Benson’s story is truly incredible. She’s a mother of two, an elementary school guidance counselor, and was stopped at mile 25.8, just 4 minutes from the finish line. This is a unique [...]

]]> Three years ago on April 15th, two pressure cooker bombs were exploded by terrorists during the Boston Marathon.

Today I got the chance to have a really amazing, intimate and eye opening interview with one of the survivors. She has overcome that obstacle and so many more in her life, and she’s just a brave and wonderful person.

Julie Benson’s story is truly incredible. She’s a mother of two, an elementary school guidance counselor, and was stopped at mile 25.8, just 4 minutes from the finish line. This is a unique [...]

]]>52:55noDo I Need a Running Coach? Why Every Runner will Benefit with Jamie DodgeWed, 03 Feb 2016 05:01:00 +0000 Today we’re joined by one of our own coaches to talk all about RunnersConnect, how she got involved with it and her life story in running.

Ladies, and gentlemen, meet coach and friend, Jamie Dodge.

Not only has she led to hundreds of PR’s while struggling with Hashimoto’s (an autoimmune disease), but she pushed herself to run almost completely on her own.

]]> Today we’re joined by one of our own coaches to talk all about RunnersConnect, how she got involved with it and her life story in running.

Ladies, and gentlemen, meet coach and friend, Jamie Dodge.

Not only has she led to hundreds of PR’s while struggling with Hashimoto’s (an autoimmune disease), but she pushed herself to run almost completely on her own.

]]>43:13noHow to Progress Your Training for Long Term Success- Mark KennedyWed, 27 Jan 2016 05:01:00 +0000 Nowadays when people decide to start running (especially around the holidays) they usually do it to lose weight, begin a healthier lifestyle or even as hobby, perhaps. But it’s crucial to never forget why you’re running: because it’s fun!

Enjoy your runs and take it slow; don’t let your ego get in the way of what could be your best run yet. That’s exactly what Mark Kennedy is here to tell us; not only was pace key to his running but it’s key to life.

Mark is a USATF certified coach and former Kinesiologist [...]

]]> Nowadays when people decide to start running (especially around the holidays) they usually do it to lose weight, begin a healthier lifestyle or even as hobby, perhaps. But it’s crucial to never forget why you’re running: because it’s fun!

Enjoy your runs and take it slow; don’t let your ego get in the way of what could be your best run yet. That’s exactly what Mark Kennedy is here to tell us; not only was pace key to his running but it’s key to life.

Mark is a USATF certified coach and former Kinesiologist [...]

]]>49:13noIs the Way You Breathe Holding You Back? with Patrick McKeownWed, 20 Jan 2016 05:01:00 +0000 Today we’re going back to the physical side of running in life; we’re talking about breathing. Did you know that many of us are breathing wrong?

Yeah, that’s actually a thing. And if you’re a runner and you think you already know how to breathe, think again; taking our guest’s advice to heart today could change your life.

He’s helped thousands of people, from Olympians to Elite runners, change their lives through their breathing and their running has never been the same.

]]> Today we’re going back to the physical side of running in life; we’re talking about breathing. Did you know that many of us are breathing wrong?

Yeah, that’s actually a thing. And if you’re a runner and you think you already know how to breathe, think again; taking our guest’s advice to heart today could change your life.

He’s helped thousands of people, from Olympians to Elite runners, change their lives through their breathing and their running has never been the same.

]]>01:02:09noDo You Fall Victim to the Comparison Trap? How to Avoid it with Sarah JoyceWed, 13 Jan 2016 05:01:00 +0000Today’s podcast is focused on why it is a good idea to avoid the comparison trap and why it’s better to focus on our own milestones and improvement.

We are also going to learn about some of the interesting differences between male and female physiology and how it relates to performance and recovery. We are also going to discuss why what someone else is doing may not be right for you. It all comes down to drawing inspiration from other people, but not doing comparisons. We also discuss why recovery is so important, and why a diet that is overly strict is not a good idea.

The guest today is Sarah Joyce. Sarah has a PhD in Sport Science, and she is the Editor-in-Chief of Women’s Running Australia. She is a runner, an established writer, and has a specialized knowledge of the female athlete.

Sarah put a lot of r [...]

]]>Today’s podcast is focused on why it is a good idea to avoid the comparison trap and why it’s better to focus on our own milestones and improvement.

We are also going to learn about some of the interesting differences between male and female physiology and how it relates to performance and recovery. We are also going to discuss why what someone else is doing may not be right for you. It all comes down to drawing inspiration from other people, but not doing comparisons. We also discuss why recovery is so important, and why a diet that is overly strict is not a good idea.

The guest today is Sarah Joyce. Sarah has a PhD in Sport Science, and she is the Editor-in-Chief of Women’s Running Australia. She is a runner, an established writer, and has a specialized knowledge of the female athlete.

Sarah put a lot of r [...]

]]>46:20noHooked on the Runners Connect Podcast? You Will Love ThisWed, 06 Jan 2016 05:01:00 +0000 On today’s podcast we will take a look at the things our listeners would like from the Run To The Top Podcast in 2016. We’ll be going through what we’re up to, what you can look forward to in the coming year, and an in-depth explanation of the survey results that we asked you to participate in last year.

Today’s topics include:

How to overcome your pacing struggle

Guests you recommended for this year

The biggest compl [...]

]]> On today’s podcast we will take a look at the things our listeners would like from the Run To The Top Podcast in 2016. We’ll be going through what we’re up to, what you can look forward to in the coming year, and an in-depth explanation of the survey results that we asked you to participate in last year.

Today’s topics include:

How to overcome your pacing struggle

Guests you recommended for this year

The biggest compl [...]

]]>23:38noStruggling to Lose Weight as a Runner? Here is the Secret with Runs for CookiesWed, 30 Dec 2015 05:01:00 +0000Thanks for tuning into this episode of Runners Connect.

Today we’re talking about the weight loss aspect of running. We’re talking with Katie Foster who’s lost 125 pounds from running and has become an inspiration to runners and non-runners alike. She has some great advice. She’s best known for her Runs for Cookies blog and chronicles her journey and her ups and downs and really is inspiring.

“I was willing to only do changes that I could make forever.”- Katie

Katie talks with us about how making a list of the changes you intend to make could be the difference between temporary and permanent results, how to still [...]

]]>Thanks for tuning into this episode of Runners Connect.

Today we’re talking about the weight loss aspect of running. We’re talking with Katie Foster who’s lost 125 pounds from running and has become an inspiration to runners and non-runners alike. She has some great advice. She’s best known for her Runs for Cookies blog and chronicles her journey and her ups and downs and really is inspiring.

“I was willing to only do changes that I could make forever.” - Katie

Katie talks with us about how making a list of the changes you intend to make could be the difference between temporary and permanent results, how to still [...]

]]>52:11noFrom Quitting Running to Fastest Marathoner in America- Luke PuskedraWed, 23 Dec 2015 05:01:00 +0000 Life as an elite runner isn’t what you would expect; even the fastest and most dedicated runners can lose their passion. Our guest was a runner at the University of Oregon, which is an amazing opportunity and every collegiate runners dream. But the pressure was on, and his story got interesting fast. So today is about his experience, before, during and after his collegiate life as an athlete.

“Winning as a team is something that will always stick with me.” – Luke

Luke Puskedra is an Elite runner from Sal [...]

]]> Life as an elite runner isn’t what you would expect; even the fastest and most dedicated runners can lose their passion. Our guest was a runner at the University of Oregon, which is an amazing opportunity and every collegiate runners dream. But the pressure was on, and his story got interesting fast. So today is about his experience, before, during and after his collegiate life as an athlete.

“Winning as a team is something that will always stick with me.” – Luke

Luke Puskedra is an Elite runner from Sal [...]

]]>48:00noWhy it is Important to Welcome the Bad Runs- Tom ForemanWed, 16 Dec 2015 05:01:00 +0000The best runners out there still have painful, awful, days; what makes them good is that they accept that that was just a bad day. It’s not the definition of their ability or limits, and they know that tomorrow will be even better because of it. Are you ready to experience this major perspective shift?

Our guest is Tom Foreman. He’s an Emmy award winning journalist who has been in the field for over 30 years. He’s an anchor and areporter for CNN, an author, and the ultimate comeback kid when it comes running. Today’s interview is amazing because it too [...]

]]> The best runners out there still have painful, awful, days; what makes them good is that they accept that that was just a bad day. It’s not the definition of their ability or limits, and they know that tomorrow will be even better because of it. Are you ready to experience this major perspective shift?

Our guest is Tom Foreman. He’s an Emmy award winning journalist who has been in the field for over 30 years. He’s an anchor and a reporter for CNN, an author, and the ultimate comeback kid when it comes running. Today’s interview is amazing because it too [...]

]]>54:25noEverything in My Life has Changed Since the Moment I Started RunningWed, 09 Dec 2015 05:01:00 +0000My listeners always tell me how much they enjoy the variety of speakers on the show and I thought it was time to hear from someone from a different culture without access to all the newest gadgets available in the American markets. Bobby Philip is a well known Indian runner with a great story to tell.

Bobby was the first Indian to run the Boston Marathon barefoot in 2015, he has great PRs, he lives in Bangalore and works for Nokia.

Today we’re going to talk about why a Boston qualifier has become the ultimate dream come true for an Indian runner, what’s it’s like running and training in India and how he transitioned to barefoot running.

“My running career was accidental.” [...]

]]>My listeners always tell me how much they enjoy the variety of speakers on the show and I thought it was time to hear from someone from a different culture without access to all the newest gadgets available in the American markets. Bobby Philip is a well known Indian runner with a great story to tell.

Bobby was the first Indian to run the Boston Marathon barefoot in 2015, he has great PRs, he lives in Bangalore and works for Nokia.

Today we’re going to talk about why a Boston qualifier has become the ultimate dream come true for an Indian runner, what’s it’s like running and training in India and how he transitioned to barefoot running.

“My running career was accidental.” [...]

]]>48:50noNo Matter How High Your Mountain Is, Never, Ever Give Up- Dick BeardsleyWed, 02 Dec 2015 05:01:00 +0000 For many runners our ‘peak’ race seems like a lifetime ago and thanks to the temperature dropping, our motivation is at a definite low. I thought it would be a great time to bring on a motivational speaker - but he’s not just any motivational speaker. Dick Beardsley is best known for the close finish at the Boston Marathon with Alberto Salazar in 1982, which was considered the greatest marathon finish of all time.

He was inducted into the 2010 National Distance Running Hall of Fame, he’s now an international best selling author, motivational speaker, was the subject of a feature film and is often the keynote address at many events.

]]> For many runners our ‘peak’ race seems like a lifetime ago and thanks to the temperature dropping, our motivation is at a definite low. I thought it would be a great time to bring on a motivational speaker - but he’s not just any motivational speaker. Dick Beardsley is best known for the close finish at the Boston Marathon with Alberto Salazar in 1982, which was considered the greatest marathon finish of all time.

He was inducted into the 2010 National Distance Running Hall of Fame, he’s now an international best selling author, motivational speaker, was the subject of a feature film and is often the keynote address at many events.

]]>01:03:10noStruggling to Relax? Yoga is What You Need- Cara GilmanWed, 25 Nov 2015 05:01:00 +0000 We tend to put ourselves into buckets, but we can’t always define ourselves in this bucket or that. You might be surprised to learn that today’s guest actually uses yoga to improve her running performance. Today we’re going to talk with Cara Gilman about the benefits of yoga on our running.

In this episode we’ll discuss:

How yoga can make a difference on your performance, and almost immediately.

Which classes are best for runners

How to incorporate yoga for restorative benefits

Se [...]

]]> We tend to put ourselves into buckets, but we can’t always define ourselves in this bucket or that. You might be surprised to learn that today’s guest actually uses yoga to improve her running performance. Today we’re going to talk with Cara Gilman about the benefits of yoga on our running.

In this episode we’ll discuss:

How yoga can make a difference on your performance, and almost immediately.

Which classes are best for runners

How to incorporate yoga for restorative benefits

Se [...]

]]>53:31noDo You Want to Improve as a Runner? It’s Simple, Sleep More- Dr. James MaasWed, 18 Nov 2015 05:01:00 +0000Today we’re talking to the inventor of the phrase “power nap.” You’re going to learn so much in this interview, and it’s going to change the way you look at sleep forever. It turns out that counting sheep isn’t as effective as we thought, so we get the low down from an expert.

Are you ready for one of the most impressive bios you’ve ever heard? Our guest today is Dr. James Maas. He’s an internationally recognized authority in sleep and performance, he conducts research on both, as well as in leadership and critical thinking. He was also a professor at Cornell University for 48 years, and won multiple awards while doing so.

He’s one of the wo [...]

]]> Today we’re talking to the inventor of the phrase “power nap.” You’re going to learn so much in this interview, and it’s going to change the way you look at sleep forever. It turns out that counting sheep isn’t as effective as we thought, so we get the low down from an expert.

Are you ready for one of the most impressive bios you’ve ever heard? Our guest today is Dr. James Maas. He’s an internationally recognized authority in sleep and performance, he conducts research on both, as well as in leadership and critical thinking. He was also a professor at Cornell University for 48 years, and won multiple awards while doing so.

He’s one of the wo [...]

]]>58:20noThe Female Masters Runner Episode: How to Stay Injury Free- Bennett CohenWed, 11 Nov 2015 05:01:00 +0000Today’s emphasis is the importance of following a training program that takes your gender and age into account. Our guest has been coaching women runners for quite some time, and today we find out why.

We discuss the noticeable difference in motivation between men and women, and our guest get the best advice I’ve ever heard about how to practice visualization.

Today we’re joined by Bennett Cohen, President of the International Association of Women Runners. He’s a running coach to women over 40 and has helped women into their 70s run personal bests.

He’s been an avid runner for 37 years an [...]

]]>Today’s emphasis is the importance of following a training program that takes your gender and age into account. Our guest has been coaching women runners for quite some time, and today we find out why.

We discuss the noticeable difference in motivation between men and women, and our guest get the best advice I’ve ever heard about how to practice visualization.

Today we’re joined by Bennett Cohen, President of the International Association of Women Runners. He’s a running coach to women over 40 and has helped women into their 70s run personal bests.

He’s been an avid runner for 37 years an [...]

]]>44:00noHow to Improve Your Running Form in Under 5 Minutes with the TrueForm RunnerWed, 04 Nov 2015 05:01:00 +0000Today, we’ll be learning about the True Form Runner. You may or may not have heard of it, but it’s quickly becoming an international fitness phenomenon, and with good reason.

As runners, we all focus on having the best posture and form possible, so as to stay injury free and get the best results from our workouts. That’s where True Form comes in. Jeff Vernon, one of the developers of True Form Runner, will be joining us today to discuss the in’s and out’s, how it’s used and what you can gain by using it.

Here are some other topics we discuss:

· Jeff’s journey to develop The True Form

]]>Today, we’ll be learning about the True Form Runner. You may or may not have heard of it, but it’s quickly becoming an international fitness phenomenon, and with good reason.

As runners, we all focus on having the best posture and form possible, so as to stay injury free and get the best results from our workouts. That’s where True Form comes in. Jeff Vernon, one of the developers of True Form Runner, will be joining us today to discuss the in’s and out’s, how it’s used and what you can gain by using it.

Here are some other topics we discuss:

· Jeff’s journey to develop The True Form

]]>45:58noFollow These 5 Steps and You Will Run Pain Free with Brad BeerWed, 28 Oct 2015 05:01:00 +0000 How many of you think injuries are normal part of running?

Well, we’re here to tell you it’s not.

Not only is it entirely possible to run injury free, but it’s possible for everyone. Today we’ll be discussing how to do it by following, his “insurance policy” for injury free running which he outlines in his bestselling book: “You Can Run Pain Free”.

[...]

]]> How many of you think injuries are normal part of running?

Well, we’re here to tell you it’s not.

Not only is it entirely possible to run injury free, but it’s possible for everyone. Today we’ll be discussing how to do it by following, his “insurance policy” for injury free running which he outlines in his bestselling book: “You Can Run Pain Free”.

[...]

]]>01:00:39noNeed a Running Professional to Trust? Listen to Dr. Nick CampitelliWed, 21 Oct 2015 05:01:00 +0000 Today we’re talking mostly about foot injuries in runners, how to prevent them, and why they happen in the first place. We also go into orthotics, Dr. Nick’s top shoe recommendations, and so much more.

Our guest started out running as a hobby, and has been a runner most of his life.

Dr. Nick Campitelli is a podiatrist based in Akron, Ohio who specializes in foot and ankle surgery.

]]> Today we’re talking mostly about foot injuries in runners, how to prevent them, and why they happen in the first place. We also go into orthotics, Dr. Nick’s top shoe recommendations, and so much more.

Our guest started out running as a hobby, and has been a runner most of his life.

Dr. Nick Campitelli is a podiatrist based in Akron, Ohio who specializes in foot and ankle surgery.

]]>52:51noIron for Runners: What You Need to Know with Pam HintonWed, 14 Oct 2015 05:01:00 +0000 As runners, we strive to do our best and we know how important nutrition is to running our best. Yet, we often hear about how many runners don’t get enough vitamins and minerals in their diet.

In today’s episode, you’ll learn more about nutritional deficiencies, the science behind them, and how to correct them once and for all. If you’ve ever wondered whether you need to take iron, calcium or any other supplement, you’ve come to the right place. We’ll also talk about various studies done on bone density, bone loss and nutrition, and their surprising findings, diet recommendations for sports performance, and much more.

]]> As runners, we strive to do our best and we know how important nutrition is to running our best. Yet, we often hear about how many runners don’t get enough vitamins and minerals in their diet.

In today’s episode, you’ll learn more about nutritional deficiencies, the science behind them, and how to correct them once and for all. If you’ve ever wondered whether you need to take iron, calcium or any other supplement, you’ve come to the right place. We’ll also talk about various studies done on bone density, bone loss and nutrition, and their surprising findings, diet recommendations for sports performance, and much more.

]]>45:41noHow Inspiring Others Could Be the Motivation You Need to Succeed- Fernando CabadaWed, 07 Oct 2015 05:01:00 +0000 Marathon Season is here and this is Chicago Marathon week (did you read our Chicago marathon race guide?). One of the runners who will take part in it is my guest on this episode and he shares his incredible story of bravery and overcoming the odds to lead a life that inspires others. It is the most emotional interview I’ve done and I am certain you will be as inspired by Fernando Cabada as I am.

Fernando explains that he grew up in the Fresno, California area as the son of first and second generation immigrants. His fat [...]

]]> Marathon Season is here and this is Chicago Marathon week (did you read our Chicago marathon race guide?). One of the runners who will take part in it is my guest on this episode and he shares his incredible story of bravery and overcoming the odds to lead a life that inspires others. It is the most emotional interview I’ve done and I am certain you will be as inspired by Fernando Cabada as I am.

Fernando explains that he grew up in the Fresno, California area as the son of first and second generation immigrants. His fat [...]

]]>51:21noWhy It’s Important to be at Peace with Where You are in Your Training- Carrie TollefsonWed, 30 Sep 2015 05:01:00 +0000

We’ve all heard the expression - when one door closes, another opens. For my guest that expression had lasting meaning. Carrie Tollefson, a 2004 Olympian, had trained and planned for a spot on the 5K team, but as fate would have it she didn’t make the team. Carrie came back and surprised everyone, including herself, by earning a spot on the 1500m team. For Carrie, being an Olympian changed her life.

Carrie, elite middle-distance runner, is also a five-time NCAA champion, three-time national champion, an ESPN2 analyst, wife and mother. Through her website, public speaking and training camps Carries inspires people to Get After It and [...]

]]> We’ve all heard the expression - when one door closes, another opens. For my guest that expression had lasting meaning. Carrie Tollefson, a 2004 Olympian, had trained and planned for a spot on the 5K team, but as fate would have it she didn’t make the team. Carrie came back and surprised everyone, including herself, by earning a spot on the 1500m team. For Carrie, being an Olympian changed her life.

Carrie, elite middle-distance runner, is also a five-time NCAA champion, three-time national champion, an ESPN2 analyst, wife and mother. Through her website, public speaking and training camps Carries inspires people to Get After It and [...]

]]>51:16noCould Lifting Be What You Need to Run Faster?-Meghan KennihanWed, 23 Sep 2015 05:01:00 +0000 In today’s episode, we’ll be debunking a few fitness myths and learning some important tips with certified personal trainer and running coach, Meghan Kennihan. Meghan has loved sports for as long as she can remember, including: being on every sports team in her school and running several marathons and triathlons, but hitting several bumps along the way.

These are some of the topics we covered:

Meghan’s transition from running to power lifting

Differe [...]

]]> In today’s episode, we’ll be debunking a few fitness myths and learning some important tips with certified personal trainer and running coach, Meghan Kennihan. Meghan has loved sports for as long as she can remember, including: being on every sports team in her school and running several marathons and triathlons, but hitting several bumps along the way.

These are some of the topics we covered:

Meghan’s transition from running to power lifting

Differe [...]

]]>46:49noHungry Runner Girl on Consistency as a Runner and Why a Community is so Valuable to Your PerformanceWed, 16 Sep 2015 05:01:00 +0000 My guest today is Janae Jacobs who writes a daily blog, Hungry Runner Girl. Not only does Janae give advice and share her journey of running, but her blog also serves as a community for runners to encourage and support one another. Hungry Runner Girl has grown in popularity and now receives a million views a month. Janae ran her first marathon in 2010 and fell in love with running and racing. Today we’ll talk about how runners can support each other, how to motivate yourself to get through workouts, and why it’s important to think long-term when you think about running.

Janae blogs twice a da [...]

]]> My guest today is Janae Jacobs who writes a daily blog, Hungry Runner Girl. Not only does Janae give advice and share her journey of running, but her blog also serves as a community for runners to encourage and support one another. Hungry Runner Girl has grown in popularity and now receives a million views a month. Janae ran her first marathon in 2010 and fell in love with running and racing. Today we’ll talk about how runners can support each other, how to motivate yourself to get through workouts, and why it’s important to think long-term when you think about running.

Janae blogs twice a da [...]

]]>42:24noSmall Changes that Will Make a Big Difference to Your Performance- Max ProkopyWed, 09 Sep 2015 05:01:00 +0000 Today I am excited to welcome Max Prokopy to the show. Max has his masters degree in exercise physiology and a member of the UVA Speed Clinic. At the Speed Clinic they help people runners and walkers optimize their gait to remain injury free and increase their performance. Max and his team have helped both elite level runners to age groupers, and from age 10 to 80 come through their 2.5 hour evaluation process.

When you arrive at the clinic you will run a little, watch a lot of video, and perform a battery of ex [...]

]]> Today I am excited to welcome Max Prokopy to the show. Max has his masters degree in exercise physiology and a member of the UVA Speed Clinic. At the Speed Clinic they help people runners and walkers optimize their gait to remain injury free and increase their performance. Max and his team have helped both elite level runners to age groupers, and from age 10 to 80 come through their 2.5 hour evaluation process.

When you arrive at the clinic you will run a little, watch a lot of video, and perform a battery of ex [...]

]]>49:52noOptimizing Your Diet for Peak Performance with Pip TaylorWed, 02 Sep 2015 05:01:00 +0000 Our guest today is a nutritionist and authority on using proper nutritional habits to get your body race day ready. Her name is Pip Taylor, a professional dietitian, sports dietitian, and triathlete. She has been competing internationally for 15 years. She has won the ICU World Cup and many Ironman Triathlons. She has also represented her home country of Australia numerous times on the international stage.

Today we will discuss the following:

How fear can ruin a di [...]

]]> Our guest today is a nutritionist and authority on using proper nutritional habits to get your body race day ready. Her name is Pip Taylor, a professional dietitian, sports dietitian, and triathlete. She has been competing internationally for 15 years. She has won the ICU World Cup and many Ironman Triathlons. She has also represented her home country of Australia numerous times on the international stage.

Today we will discuss the following:

How fear can ruin a di [...]

]]>54:24noInside the Mind of Coach to Olympians Dennis BarkerWed, 26 Aug 2015 05:01:00 +0000 I try to listen to your requests for podcast guests. One request that comes up often is to interview other coaches who are interested in sharing their coaching philosophies. Another is to hear from elite athletes to find out what life is like for them. In this interview we will be doing both. So expect to hear about what the life of an elite athlete is and how our guest coach prepares his group of elites for their races.

Dennis Barker has been the coach of Team USA Minnesota since its inception in 2001. Team USA Minnesota is a team of professional runners based in St. Paul, Minnesota. Coach Barker oversees the training of both male and femal [...]

]]> I try to listen to your requests for podcast guests. One request that comes up often is to interview other coaches who are interested in sharing their coaching philosophies. Another is to hear from elite athletes to find out what life is like for them. In this interview we will be doing both. So expect to hear about what the life of an elite athlete is and how our guest coach prepares his group of elites for their races.

Dennis Barker has been the coach of Team USA Minnesota since its inception in 2001. Team USA Minnesota is a team of professional runners based in St. Paul, Minnesota. Coach Barker oversees the training of both male and femal [...]

]]>47:42noWhen Running and Comedy Collide- Liz MieleWed, 19 Aug 2015 05:01:00 +0000 Today’s guest is someone who brings fun to the sport but isn’t looking into breaking a world record. Liz Miele is a seasoned marathon runner, a stand-up comedian at Comedy Central including “Live at Gotham”, she’s been on “Late Night with Conan o’Brien” and Access TV. She’s been featured in many press publications like the NY Times, Time at New York and the New Yorker, winner of the 2008 Gilda’s Club contest and a finalist at the 2008 March Comedy Madness.

In this episode we’ll discuss:

]]> Today’s guest is someone who brings fun to the sport but isn’t looking into breaking a world record. Liz Miele is a seasoned marathon runner, a stand-up comedian at Comedy Central including “Live at Gotham”, she’s been on “Late Night with Conan o’Brien” and Access TV. She’s been featured in many press publications like the NY Times, Time at New York and the New Yorker, winner of the 2008 Gilda’s Club contest and a finalist at the 2008 March Comedy Madness.

Dr. Steve Pribut will be bringing something new to the table. A Podiatrist based in Washington D.C., he mainly specializes in Podiatric Medicine and Surgery. Aside from that he is also a well-known expert of Podiatric Sports Medicine and Biomechanics. In short, he is an expert on a variety of runner’s injury and its treatment.

Aside from his profession, he has also served as the President of the District of Columbia Podiatric Medical Association for 4 years. He was also the past president of the American Academy of Podiatric Sports Medicine (AAPSM) and he was also on the advisory board of Runner’s World Magazine. He also served as ch [...]

]]> Dr. Steve Pribut will be bringing something new to the table. A Podiatrist based in Washington D.C., he mainly specializes in Podiatric Medicine and Surgery. Aside from that he is also a well-known expert of Podiatric Sports Medicine and Biomechanics. In short, he is an expert on a variety of runner’s injury and its treatment.

Aside from his profession, he has also served as the President of the District of Columbia Podiatric Medical Association for 4 years. He was also the past president of the American Academy of Podiatric Sports Medicine (AAPSM) and he was also on the advisory board of Runner’s World Magazine. He also served as ch [...]

]]>51:42noGet to Know the Run to the Top Podcast Host- Tina MuirWed, 05 Aug 2015 05:01:00 +0000 For today’s show, I have no guest because I am getting married in a few days! So I decided to share my story for anyone who is interested in learning more about me. I was interviewed on Marathon Training Academy a few months ago by Angie and Trevor, and you can listen to that episode here.

For those of you who weren’t aware, I am originally from England, and moved to the States in 2007 to pursue my running career. I finished off a great collegiate career by finishing 3rd in the 10k at the 2012 Great Britain Olympic Trials.

]]> For today’s show, I have no guest because I am getting married in a few days! So I decided to share my story for anyone who is interested in learning more about me. I was interviewed on Marathon Training Academy a few months ago by Angie and Trevor, and you can listen to that episode here.

For those of you who weren’t aware, I am originally from England, and moved to the States in 2007 to pursue my running career. I finished off a great collegiate career by finishing 3rd in the 10k at the 2012 Great Britain Olympic Trials.

]]>36:51noCould Running By Effort be What You Need to PR?- Michele GonzalezWed, 29 Jul 2015 05:01:00 +0000 Today on the show I am excited to welcome Michele Gonzalez of the blog NYC Running Mama. First and foremost, Michele is an amazing person who puts her kids first, but also makes the time to run. She is a mother of two, Ironman finisher, ultra, and marathon runner. To top that, she has also completed 3 tours in Iraq as a military intelligence officer, later became a captain. Michele writes for Women’s Running magazine.

First marathon was 3:54

]]> Today on the show I am excited to welcome Michele Gonzalez of the blog NYC Running Mama. First and foremost, Michele is an amazing person who puts her kids first, but also makes the time to run. She is a mother of two, Ironman finisher, ultra, and marathon runner. To top that, she has also completed 3 tours in Iraq as a military intelligence officer, later became a captain. Michele writes for Women’s Running magazine.

First marathon was 3:54

]]>49:15noWhat Every Runner Needs to Know About How to Lose Weight- Mark CucuzellaWed, 22 Jul 2015 09:56:07 +0000 Dr. Mark Cucuzzella is an accomplished marathon runner. He is also an Associate Professor at West Virginia University, a family physician, a Lieutenant Colonel in the Air Force Reserves, the Chief Medical Consultant for the Air Force Marathon, and the owner of Two Rivers Treads, the nation’s first minimalist shoe store which is located in Shepherdstown, West Virginia.

We cover a lot of ground with Mark as he discusses:

]]> Dr. Mark Cucuzzella is an accomplished marathon runner. He is also an Associate Professor at West Virginia University, a family physician, a Lieutenant Colonel in the Air Force Reserves, the Chief Medical Consultant for the Air Force Marathon, and the owner of Two Rivers Treads, the nation’s first minimalist shoe store which is located in Shepherdstown, West Virginia.

We cover a lot of ground with Mark as he discusses:

]]>59:31no7+ Ways Cross Training Will Make You A Better, Stronger, Runner- Alan Webb, Darren Brown & Lynda HueyWed, 15 Jul 2015 05:01:00 +0000 I have been thinking for a while that it is time to change it up. I loved the idea of having panel of experts on at the same time, I just needed a topic that would allow it.

Recently on my personal blog, I wrote about why runners need to cross train, even if they are not injured, and it got me thinking about cross training more and more. Until recently I was scared to cross train, I thought I was too good to cross train, and I associated injury with cross training.

We hea [...]

]]> I have been thinking for a while that it is time to change it up. I loved the idea of having panel of experts on at the same time, I just needed a topic that would allow it.

Recently on my personal blog, I wrote about why runners need to cross train, even if they are not injured, and it got me thinking about cross training more and more. Until recently I was scared to cross train, I thought I was too good to cross train, and I associated injury with cross training.

We hea [...]

]]>01:23:18noWhat are Psychosocial Factors, and Why You Need to Know- Greg LehmanWed, 08 Jul 2015 05:01:00 +0000 With the running boom that has been going on for a few years now, we have learned more and more about running, and added so many things that we need to pay attention to in order to get the best out of our running, but are we making things too complicated? My guest today has so much research and knowledge behind him, but is encouraging runners to go back to basics, keep things simple and focus on the things that really matter, the things that do not keep changing as new research comes out.

As runners this can be tough for us, as we tend to go overboard when we learn something that might help us, but hopefully this interview today shows you what [...]

]]> With the running boom that has been going on for a few years now, we have learned more and more about running, and added so many things that we need to pay attention to in order to get the best out of our running, but are we making things too complicated? My guest today has so much research and knowledge behind him, but is encouraging runners to go back to basics, keep things simple and focus on the things that really matter, the things that do not keep changing as new research comes out.

As runners this can be tough for us, as we tend to go overboard when we learn something that might help us, but hopefully this interview today shows you what [...]

]]>41:44noYou’ll Never Know Unless You Try. What Are You Capable Of?- Mike WardianWed, 01 Jul 2015 07:00:00 +0000 We all have to run on our own sometimes. Those moments where you can be alone with your thoughts, and your mind runs wild. It is always fascinating to reflect on the places your mind goes, and what you end up thinking about.

Do you ever find that you come up with a crazy idea, something you would like to challenge yourself to do, but then you swat it away, nah, I could do that. What a silly idea you think to yourself. But what if you didn’t swat that idea away, what if you added that to a list, a list that you work your way through and push yourself in new ways as often as you can.

]]> We all have to run on our own sometimes. Those moments where you can be alone with your thoughts, and your mind runs wild. It is always fascinating to reflect on the places your mind goes, and what you end up thinking about.

Do you ever find that you come up with a crazy idea, something you would like to challenge yourself to do, but then you swat it away, nah, I could do that. What a silly idea you think to yourself. But what if you didn’t swat that idea away, what if you added that to a list, a list that you work your way through and push yourself in new ways as often as you can.

]]>01:07:00noThe Absolute Expression of Running is the Marathon- Carey PinkowskiWed, 24 Jun 2015 05:01:00 +0000 The Chicago marathon: one of the 6 marathon majors that almost every marathon runner wants to complete during their running career. One of the fastest, and most recognized marathon races in the world, it is one to watch every year.

Last year, I was given the opportunity to race in it as an elite, and while in the elevator a few days before the race, I met the driving force behind it; race director Carey Pinkowski. Someone who had so much to do, and has so much responsibility, took the time to talk to a nervous, overwhelmed British woman, to reassure her that she did belong to be there. Carey has been the race director for the Chicago marathon [...]

]]> The Chicago marathon: one of the 6 marathon majors that almost every marathon runner wants to complete during their running career. One of the fastest, and most recognized marathon races in the world, it is one to watch every year.

Last year, I was given the opportunity to race in it as an elite, and while in the elevator a few days before the race, I met the driving force behind it; race director Carey Pinkowski. Someone who had so much to do, and has so much responsibility, took the time to talk to a nervous, overwhelmed British woman, to reassure her that she did belong to be there. Carey has been the race director for the Chicago marathon [...]

I have always been fascinated with the minds of runners. At one point in my life I even looked into becoming a sports psychologist. Today, I had the opportunity to ask those questions I have always wondered with a well known sports psychologist, who has studied distance runners in detail, and has come to some fascinating conclusions on why we act the way we do. You are going to learn so much in this interview, and it will make you change your whole outlook on life, especially if you want to be successful, and get the most out of your running goals.

My guest today is Dr. Stan Beecham

]]> I have always been fascinated with the minds of runners. At one point in my life I even looked into becoming a sports psychologist. Today, I had the opportunity to ask those questions I have always wondered with a well known sports psychologist, who has studied distance runners in detail, and has come to some fascinating conclusions on why we act the way we do. You are going to learn so much in this interview, and it will make you change your whole outlook on life, especially if you want to be successful, and get the most out of your running goals.

My guest today is Dr. Stan Beecham

]]>01:03:42noRunners and Fertility: What You Need to Know- Sarah CrouchWed, 10 Jun 2015 05:01:00 +0000 There are many topics that are covered over and over again, and some that you can ask someone about, or type into a search engine, and almost hear the crickets as you realize there is nothing on that topic. Runners are dedicated, determined, and love to research what they can do to run faster, so why is there absolutely nothing on women’s issues and running.

If you are a guy, you may want to switch off now, but it would also be a great idea for you to listen in to this interview, to learn more about it. And to the female listeners, this may be a first ever for how deep and detailed we go into these topics, but it will be informative, and I a [...]

]]> There are many topics that are covered over and over again, and some that you can ask someone about, or type into a search engine, and almost hear the crickets as you realize there is nothing on that topic. Runners are dedicated, determined, and love to research what they can do to run faster, so why is there absolutely nothing on women’s issues and running.

If you are a guy, you may want to switch off now, but it would also be a great idea for you to listen in to this interview, to learn more about it. And to the female listeners, this may be a first ever for how deep and detailed we go into these topics, but it will be informative, and I a [...]

]]>53:58noWhat Can You Do to Change the World?- Kathrine SwitzerWed, 03 Jun 2015 05:01:00 +0000 One of my favorite quotes is by Neal Donald Walsh; life begins at the end of your comfort zone. Even though this quote is very well known, and we often tell ourselves that we are great at taking those leaps of faith, I often wonder, are we really? One person who has embraced this to the fullest is my guest today. She is one of the figureheads of womens running, and a photo of her in the Boston Marathon was voted one of the 100 photos that changed the world. Not only did she change it that day in boston in 1967, but she has kept that momentum going and is still encouraging it, breaking those barriers, pushing those boundaries, and making sure the women of the future have as much opportunity as men.

]]> One of my favorite quotes is by Neal Donald Walsh; life begins at the end of your comfort zone. Even though this quote is very well known, and we often tell ourselves that we are great at taking those leaps of faith, I often wonder, are we really? One person who has embraced this to the fullest is my guest today. She is one of the figureheads of womens running, and a photo of her in the Boston Marathon was voted one of the 100 photos that changed the world. Not only did she change it that day in boston in 1967, but she has kept that momentum going and is still encouraging it, breaking those barriers, pushing those boundaries, and making sure the women of the future have as much opportunity as men.

]]>47:26noCould These Shoes be What You Need to Run Faster?- Ken RiessWed, 27 May 2015 05:01:00 +0000 We know you love the science. We know you love diving deep into topics within running where other podcasts and running blogs wont go. We even know most of you are very skeptical of the big companies.

That’s why today we are talking to a professor who completed a research study on a pair of shoes that can increase your running economy, and actually make you run faster.

No. This podcast has not been sponsored by anyone, nor was anyone paid to complete the study, this [...]

]]> We know you love the science. We know you love diving deep into topics within running where other podcasts and running blogs wont go. We even know most of you are very skeptical of the big companies.

That’s why today we are talking to a professor who completed a research study on a pair of shoes that can increase your running economy, and actually make you run faster.

No. This podcast has not been sponsored by anyone, nor was anyone paid to complete the study, this [...]

]]>41:14noWhat Choices You Need to Make to Commit to Your Running Goals- Susan LokenWed, 20 May 2015 10:00:00 +0000 Inspiration. We can find it almost anywhere. The running world is surrounded by it. However, there are some people that just give off so much energy and passion that they inspire you just by being around them. My guest today is one of those people. From not knowing what a marathon was at age 35, to qualifying for the Olympic trials within a matter of years, my guest today is the textbook example of chasing your dreams, at any age.

My guest today is Susan Loken.

Too [...]

]]> Inspiration. We can find it almost anywhere. The running world is surrounded by it. However, there are some people that just give off so much energy and passion that they inspire you just by being around them. My guest today is one of those people. From not knowing what a marathon was at age 35, to qualifying for the Olympic trials within a matter of years, my guest today is the textbook example of chasing your dreams, at any age.

My guest today is Susan Loken.

Too [...]

]]>50:57noHow to Balance Kids, Working Full Time, and Marathon Training- Angie SpencerWed, 13 May 2015 10:00:00 +0000 If you are listening to this podcast, unless you are my mum or dad, you have probably been bitten by the running bug. It can be hard to describe, and maybe you did not see it coming, like my guest today, but running is addictive, and it will change your life in ways you never imagined.

Sure it gives you toned muscles and the ability to get out of the pouring rain quicker than you would have otherwise, but running gives you so much more than that.

My guest today went from [...]

]]> If you are listening to this podcast, unless you are my mum or dad, you have probably been bitten by the running bug. It can be hard to describe, and maybe you did not see it coming, like my guest today, but running is addictive, and it will change your life in ways you never imagined.

Sure it gives you toned muscles and the ability to get out of the pouring rain quicker than you would have otherwise, but running gives you so much more than that.

My guest today went from [...]

]]>42:13noCould Eating More Butter Help You Run Faster? The Sock-DocWed, 06 May 2015 05:01:00 +0000 My guest today is honest. Not interested in telling you what you want to hear, but instead using his knowledge as a doctor to teach you how to make yourself more healthy, rather than giving you something to treat the symptoms, but never really addressing the true source of the problem.

Today I am talking to Steve Gangemi, also known as the Sock Doc.

Dr Gangemi is doctor who focuses on holisitic health care, focusing on the entire body rather than just the areas that [...]

]]> My guest today is honest. Not interested in telling you what you want to hear, but instead using his knowledge as a doctor to teach you how to make yourself more healthy, rather than giving you something to treat the symptoms, but never really addressing the true source of the problem.

Today I am talking to Steve Gangemi, also known as the Sock Doc.

Dr Gangemi is doctor who focuses on holisitic health care, focusing on the entire body rather than just the areas that [...]

]]>56:16no3 Simple Ways to Determine if You are Running Easy Enough: Matt FitzgeraldWed, 29 Apr 2015 05:01:00 +0000 Before we reintroduced the podcast, Jeff and I created a survey for our subscribers to give their feedback on how we could improve the podcast, and what you would like to see in the future of the podcast. I was a little confused by one guest request that came up over and over; Matt Fitzgerald. Matt had already been on the show twice, would listeners not want someone different?